AMRAP · 4 phút
Perform as many rounds as possible in 4 minutes. Athletes should use a medium-heavy kettlebell
Cat-Cow4 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
KB Jefferson Curls4 reps
KB Rack Stationary March20 reps
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Focus on building power and muscular endurance in hamstrings and glutes, alongside bicep, lat, and rear deltoid strength. Final week of progressive strength phase: 10 minutes in each zone with 2 minutes transition. Zone 1: Controlled deadlifts maintaining tension in hamstrings and glutes; followed by 7 pogo jumps leading into 2 broad jumps. Zone 2: Strength training for shoulders targeting Ski erg, sled push/pull, burpees, and wall balls with an RPE of 7. Rep scheme includes one additional rep on front and lateral raises compared to last week; match previous weights. Weight recommendations: Heavy for KB Romanian DL; Light to Moderate for DB Front Raise, DB Lateral Raise, and DB Reverse Fly
#1
Lower Body Pull & Power
Partner 1
Dual KB Deadlift7 reps
Pogo Jumps7 reps
Broad Jumps2 reps
Partner 2
#245s
DB Front Raise7 reps
DB Lateral Raise7 reps
DB Reverse Fly8 reps
Intervals · 16 phút · Tập 55s / Nghỉ 25s · 12 vòng
Focus: Muscular endurance, power, and intensity with challenging intervals. Class divided into 4 zones, each 55 seconds, with 25 seconds transition; total of 12 rounds. This week increases workload but maintains rest period; RPE should be 8.5 or higher. Sleds occupy most space; athletes work around the periphery. Zone 1: Sled push should be treated like a sprint with bent arm technique for more quad engagement; arms only sled pull should be quick. Zone 2: Focus on rotational power, core, and grip; KB should be manageable, with an option to increase weight. Zone 3: Thrusters aim for full body power and endurance while developing core and shoulder stability. Zone 4: Maintain core stability and minimise shoulder rocking while pulling weight across body. Weight recommendations: Moderate sled weights (lighter than competition), moderate KBs, moderate to moderately heavy DBs for thrusters, and moderately heavy DBs for high plank pull through
#1
Overhand Sled Push8 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Arms Only Sled Pull8 m
Thả lỏng · 4 phút
Coach's choice