Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Squat Jack4 reps
Situp to Glute Bridges6 reps
Low Squat T Spine Rotations8 reps
KB Jefferson Curls4 reps
KB Rack Stationary March20 reps
Power
Power #4B
- 48 phút
- 7
- 4
- Box
- Dumbbell
- Kettlebell
Lower push and Upper Pull
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Focus on building strength for athletes, targeting quads, glutes, lats, and biceps with increasing rep counts. Final sequence with rep scheme increasing by 1x per exercise and RPE at 8. Zone 1: Split squats should be manageable, aiming for 2 reps in reserve. Zone 2: More taxing due to the couplet; finish with at least 2 reps in reserve. Weight Recommendations: Go heavy for all 3 weighted movements
#140s
Lower Body Push
DB Split Squats22 reps · RPE 8
11x per side
- Nghỉ 40s
#240s
Upper Body Pull
Kettlebell 1 Arm Row22 reps · RPE 8
11x per side
KB High Pull11 reps
- Nghỉ 40s
Interval Strength
Mỗi phút (TOTM) (đầu mỗi phút) · 14 phút
Ghi chú của coach
Focus on full body conditioning. Set clock for 2 minutes of work, 0 seconds rest, 7 rounds. RPE should be 8-9. Aim for a quality push-pull effort with a consistent rep scheme for all 7 rounds. Athletes should have at least 30 seconds rest; adjust if less than 30 or more than 60 seconds. Use heavy dumbbells
DB Tightrope Deadlifts12-16 reps
6-8x per side
DB Floor Press14-16 reps
Thả lỏng
Thả lỏng · 4 phút
Coach's choice