Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 3.5 minutes
Cat-Cow4 reps
OH Bowler Lunge8 reps
Plank Jack Push-ups8 reps
Low Plank Hip Rotations12 reps
Power
Power #151
- 53 phút
- 9
- 4
- Box
- Dumbbell
- Kettlebell
- Sandbag
- Sled
Monster Reps
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmGhi chú của coach
Divide class into two zones, each lasting 11 minutes with a 2-minute transition. Zone 1 is an AMRAP for athletes to complete as many rounds as possible within 11 minutes with challenging weights. Zone 2 is a partner workout: one athlete performs 30 KB Bent Over Rows while the other does as many Step Ups as possible, switching legs after 3 consecutive reps
Zone 1
AMRAP Triplet
DB Split Squats50 reps
25 per leg
DB Push Press25 reps
DB Rack Squat25 reps
Zone 2
Partner Workout
Partner 1
TIMER
KB Bent Over Row30 reps
Partner 2
Until Partner 1 finishes
Sandbag Step Ups
Alt legs every 3x reps
Sức mạnh chức năng
Intervals · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Divide class into 2 zones with 7-minute intervals. 2-minute transition between zones. Zone 1: 'I Go, You Go' - hard sled pushes with 100-125% of competition weight. Zone 2: AMRAP with ascending burpees (+1 each time), deadlifts remain at 5 reps
Zone 1
I Go, You Go
- Partner 1Underhand Sled Push10 m5m each wayThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Partner 2
- Nghỉ (Until Partner 1 finishes)
Zone 2
Ascending AMRAP Finisher
KB Deadlift5 reps
Burpees Chest to Floor1 reps
+1 rep every round
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference