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
Runner's Lunge8 reps
4x per leg
KB Squat Jacks8 reps
KB High Windmill8 reps
4x per side
Intervals · 11 phút · Tập 9 phút / Nghỉ 2 phút
Focus on building power and muscular endurance in the mid/lower posterior chain (hamstrings, glutes) with bicep, lat, and rear deltoid strength. Final week of a progressive strength phase. Athletes will perform 9 minutes in each zone with 2-minute transitions. Target RPE: 8.5-9, leaving 1-2 reps in reserve. Adjust weights as needed; heavier weights for rows, lighter for curls. Weight recommendations: KBS - Open or Pro Weights, DB Bent Over Row - Moderate weights or more, DB Hammer Curls - Light to moderate weights
#145s
Lower Body Pull
KB Single Leg Deadlift (2 Handed)28 reps
14x per side
Dual KB Deadlift14 reps
#245s
Upper Pull and Accessory Strength
DB Bent Over Rows20 reps
DB Hammer Curls10 reps
Intervals · 17:20 · Tập 45s / Nghỉ 20s · 16 vòng
Focus on muscular endurance, power, and intensity. Intervals target legs, grip, shoulders, and core. Divide class into 4 zones, each lasting 45 seconds with a 20-second transition. 16 total rounds with the sleds occupying most space; other athletes work around the periphery. Workout at an RPE of 8.5 or higher with ample rest; push hard in each zone. Movements enhance sled, erg, and wall ball fitness. Zone 1: Emphasise full body power and quick pull cycles; keep extra DBs for weight switches. Zone 2: Focus on improving rotational strength and shoulder stability. Zone 3: Maintain posture with thumbs near midline while controlling weights. Zone 4: Core stability movement post-racked march; engage abs and glutes. Weight Recommendations: Use competition or lighter weights for stationary sled pulls. For DB ½ kneeling woodchops: use light to medium weights. For dual KB racked march: use medium to heavy KBs, possibly competition weight
Thả lỏng · 4 phút
Coach's choice