Khởi động
AMRAP · 4 phút
Xoay trạm
Perform as many rounds as possible in 4 minutes
Hamstring walkouts5 reps
KB Hanging squat jacks10 reps
KB Halo10 reps
Extreme Climber Push-ups10 reps
KB Goblet Reverse Lunge10 reps
Sức mạnh tăng dần
Intervals · 26 phút · Tập 7 phút / Nghỉ 1:30 · 3 vòng
Phần chínhXoay trạmGhi chú của coach
Final week of power phase for strength and muscular endurance. Athletes will increase rep counts with consistent weight for strength and work capacity. Start with squat work, followed by press work; divide class into two zones if equipment is limited. Zone 1: Build core, quad, glute, and shoulder strength. Zone 2: Develop shoulder, chest, and tricep strength with push movements; focus on squeezing chest during Arnold press. Zone 3: Alternate between curls and reverse flys for upper body support; shorter recovery breaks. Weight Recommendations: Zone 1 - Heavy, aim for competition weight; Zone 2 - Medium to Medium Heavy; Zone 3 - Light to Medium
Zone 130s
7 Minutes
Dual KB Rack squat8 reps
- Nghỉ 30s
Zone 230s
7 Minutes
DB Arnold Press14 reps
Pushups14 reps
- Nghỉ 30s
Zone 320s
7 Minutes
DB Bicep Curls8 reps
DB Reverse Fly8 reps
- Nghỉ 20s
Full Body Chipper
Chipper · 13 phút
Complete Each Task Before Moving To The Next
This workout serves as a physical and mental challenge. Aim for maximum rounds, but anticipate breaks due to high rep counts. Completion of all reps for each exercise is required before progressing. Recommended weight for Split Squats is pro weight or heavier
DB Deficit Split Squat30 reps
per leg
Extreme Mountain Climbers30 reps
per leg
Hollow Body Up and Over30 reps
per side
DB Hex Floor Press30 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference