Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Cat-Cow
Extreme Climber Stretch
Walkout Pushup
Cossack Squats
Power
Power #66
- 51 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Sandbag
- Wallball
Sức mạnh nền
AMRAP · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 11 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide the class into two zones, each lasting 11 minutes with a 2-minute transition. Use consecutive blocks with the entire class if enough equipment is available. Zone 1 consists of a cluster set: athletes clean both DBs to rack position, perform 5x DB Rack Squats, rest for 20 seconds, and repeat for 11 minutes. This zone becomes increasingly challenging. Zone 2 features an ascending couplet: athletes complete back-to-back chest exercises, rest for 20 seconds, and repeat, with rep counts increasing by 1 each round. As sets grow, athletes may extend rest to 30 seconds
Zone 11s
Use 2 Heavy DBs. Complete as many rounds as possible
DB Rack Squats
- Nghỉ 20s
Zone 21s
Ascending Couplet - Add 1 repeat each round, rest 20s and repeat
DB Hex Floor Press
Pushups
- Nghỉ 20s
Skills and Strength
Intervals · 16 phút · Tập 3 phút / Nghỉ 1 phút · 4 vòng
Xoay trạmRep/Interval Scheme: 3 min Work/ 1 min Rest, 4 Rounds
Ghi chú của coach
15 minute finisher workout. Set a timer for 3 minutes work, followed by 1 minute rest. Complete a total of 4 rounds. Each zone represents a round lasting 3 minutes. Aim for maximum distance or repetitions in each zone. Zoned workouts enhance station skills or fitness. Designed for athletes to adapt to extended efforts on a single modality
Zone 11s
Goal = Max distance
Sandbag Walking Lunges3 phút
Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
Zone 21s
Goal = Max Reps
Wallballs
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 31s
Goal = Max reps
Alt DB Snatches
Zone 41s
Goal = Max reps
Russian KB Swings
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference