AMRAP · 4 phút
Complete as many rounds as possible in 4 minutes. Athletes should use a medium-heavy kettlebell
Cat-Cow4 reps
Glute Bridge Reachover6 reps
OH Bowler Lunge4 reps
KB Squat Jacks8 reps
KB High Windmill8 reps
4x per side
Intervals · 30 phút · Tập 1 phút / Nghỉ 30s · 20 vòng
Goal: Deload week for recovery and reduced workout volume. Workouts increase in intensity towards regular levels while lowering volume. Format: 60s work, 30s rest, 20 rounds; 5 rounds per zone before rotating. RPE starts at 6, rising to 8. Zone 1: Lower body push, medium load, increasing difficulty. Zone 2: Upper body pull, targeting lats and biceps with high volume. Zone 3: Full body couplet focusing on push strength. Zone 4: Accessory work for lateral, posterior shoulder, and bicep strength. Weight Recommendations: Sled Push 50%-75% of competition weight; Heavy KB for Row; Medium DBs for Squat Cleans; Light to Medium DBs for “L” Raise and Reverse Fly
#3linh hoạt
DB Squat Cleans5 reps
Burpees Chest to Floorhết thời gian còn lại
#4
DB Lateral Raise5 reps
DB Reverse Fly5 reps
Chipper · 8 phút
Focus on muscular endurance, power, and intensity. Athletes will work as a team. Set clock for 8:30 and pair up athletes. Timer starts with 20 double crunches; partners switch roles after completion. Second partner completes as many KB swings as possible. Communicate number of KB swings completed on switch. Continue until 80 KB swings are completed, then switch to double crunches and plank jack pushups. After 60 or 80 pushups, finish with switch lunges for the remainder. One partner always performs double crunches throughout the workout. This workout is lightly competitive. Weight recommendations: use heavy kettlebells for swings
Partner 1
Double Crunches time the switch
Double Crunches20 reps
When 20 reps are complete, move to chipper. Pick up where Partner left off
Partner 2linh hoạt
Russian KB Swings80 reps
Plank Jack Push-ups60-80 reps
Jumping Switch Lungemax reps · hết thời gian còn lại
Thả lỏng · 4 phút
Coach's choice