Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow4 reps
Blast Off Push-ups8 reps
Speed Skaters12 reps
DB Skier Swing12 reps
Power
Power #183
- 55 phút
- 9
- 4
- Dumbbell
- Kettlebell
- Ski Erg
- Sled
- Wallball
Sức mạnh core
AMRAP · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmRep/Interval Scheme: 7 min Work/ 2 min Rest, 2 Rounds
Divide class into two zones for solo AMRAP of 7 minutes each, with 2-minute transition. Zone 1: Each athlete uses one kettlebell for swings only. Zone 2: Focus on dumbbells for a high-intensity workout with increasing cluster rounds
Zone 1
Solo KB AMRAP
Russian KB Swings20 reps
Hollow Body Up and Over20 reps
Rotational Push-ups10 reps
Zone 2
Solo DB AMRAP Couplet - Add 1 rep each round to DB Clusters
DB Clusters1 reps
Burpees Chest to Floor4 reps
Power Output Intervals
Intervals · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạmRep/Interval Scheme: 6 min Work/ 1 min Rest, 4 Rounds
Divide class into 4 intense anaerobic zones. Each zone has an initial exercise until failure. Athletes perform a second task before returning to the initial exercise. Complete maximum total reps
Zone 1
Every time you rest, complete 100m Skierg then repeat
DB Push Pressmax reps
Ski Erg Sprint100 m
Zone 2
Every time you rest, complete 6 burpee broad jumps then repeat
Wallballsmax reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Burpee Broad Jumps6 reps
Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 3
Every time you rest, complete 10 Bodyweight lunges then repeat
Underhand Sled Pushmax m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Bodyweight Lunges10 reps
Zone 4
Every time you rest, complete 10 jump squats then repeat
KB Bent Over Rowmax reps
Jump Squats10 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference