Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow
Extreme Climber Stretch
Wide Arm Pushup
Cossack Squats
Power
Power #102
- 50 phút
- 7
- 4
- Dumbbell
- Kettlebell
Sức mạnh core
Intervals · 15 phút · Tập 40s / Nghỉ 20s · 15 vòng
Xoay trạmRep/Interval Scheme: 40s Work/ 20s Rest, 15 Rounds
Divide class into 3 Zones. Each zone: 40s work, 20s rest. Athletes complete 5 circuits around the room
- Zone 1DB Romanian Deadlifts40s40s
- Zone 2Ascending Burpee Push up40s40s
- Zone 3KB Goblet Kneel To Stand40s40s
AMRAP Zones
AMRAP · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 11 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two 11-minute zones with a 2-minute transition. Both zones are AMRAP workouts. Zone 1: Each athlete requires 1 large KB and 2 medium KB; medium KB for lunges, large KB for swings. Zone 2: DB exercises increase in reps; starts with 2x Squat Clean and 2x DB Thrusters, progressing to 3x and then 4x each. Swimmers maintain 30x repetitions
Zone 1
KB AMRAP
Dual KB OH Reverse Lunge
Russian KB Swings
Hollow Body Up and Over
Zone 2
DB AMRAP - Add 1 rep each round to the DB exercises
DB Squat Cleans
DB Thrusters
Swimmers
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference