Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
AMRAP4 phút
Situp to Glute Bridges5 reps
Squat Jack10 reps
KB Halo10 reps
Alternating, 5x per side
Extreme Climber Push-ups10 reps
Power
Power #12A
- 48 phút
- 9
- 4
- Barbell Plate
- Dumbbell
- Sled
- Wallball
- Kettlebell
Power & Explosion
Intervals · 22 phút · Tập 2 phút / Nghỉ 0s · 11 vòng
Phần chínhXoay trạmGhi chú của coach
This week focuses on contrast training for explosive intent and force production while prioritising movement quality. Divide athletes evenly between two zones. Athletes remain in zone for 5 rounds then switch on the 6th round creating a 2:00 transition period. In Zone 1, athletes perform controlled Double DB Front Squats with a 2-second tempo. In Zone 2, reinforce trunk stability during the Lawnmower Row. Plyo Pushups focus on speed and control during landing. Weight recommendations: . DB Rack Squat (Heavy). DB Lawnmower Row (Moderately Heavy to Heavy)
Zone 1linh hoạt
Athletes remain in zone for 5 rounds then switch on the 6th round creating a 2:00 transition period
DB Rack Squat7 reps
2 Second Eccentric, 2 Second Concentric
Jumping Switch Lunge14 reps
7x per side
- Nghỉ hết thời gian còn lại
Zone 2linh hoạt
Athletes remain in zone for 5 rounds then switch on the 6th round creating a 2:00 transition period
DB Lawnmower Row14 reps
7x per side
Thay bằng: KB Lawnmower Row
Pushups7 reps
Plyo Pushup7 reps
- Nghỉ hết thời gian còn lại
Functional Power
Intervals · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmGhi chú của coach
Athletes form teams of 3; half the teams in Zone 1, the other half in Zone 2. Teams stay in their zone for 7 minutes with a 2-minute transition. Power output session focuses on maximal force and high-intensity effort, not pacing or endurance (RPE 9+). Zone 1 Partner 1 (TIMER): Aggressive wallballs; completed in one set in about 30-45 seconds. Partner 2: Heavy sled push, emphasising quick transitions and power. Partner 3: Rest, preparing for their effort near the wallball area. Zone 2 Partner 1 (TIMER): Focusing on lower body power. Partner 2: Maximally pushing themselves. Partner 3: Rests near Partner 1. Weight Recommendations: . Wallballs (Competition Weight). Bent Arm Sled Push (Heavy). DB Snatch (Moderately Heavy to Heavy)
Zone 1
Partner 1
TIMER
Wallballs15-20 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Partner 2linh hoạt
Overhand Sled Push12 m · RPE 10
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Nghỉ hết thời gian còn lại
Partner 3linh hoạt
- Nghỉ hết thời gian còn lại
Zone 2
Partner 1
TIMER
Alt DB Snatches12-14 reps
6x/7x per side
- Partner 2Burpee to Platehết thời gian còn lạilinh hoạt
Partner 3linh hoạt
- Nghỉ hết thời gian còn lại
Thả lỏng
Thả lỏng · 4 phút
Coach's choice