Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds in 3.5 minutes
Cat-Cow4 reps
Rotational Push-ups8 reps
Extreme Mountain Climbers8 reps
Lunge and Twist12 reps
Power
Power #202
- 50 phút
- 8
- 4
- Dumbbell
- Kettlebell
- Ski Erg
Chipper Strength
Chipper · 11 phút · Tập 11 phút / Nghỉ 0s
Set clock for 11 minutes. Athletes aim to complete the chipper within this time. If completed, restart for the full 11 minutes
Cross Body Climbers100 reps
Alt KB Swings50 reps
Kettlebell Goblet Hold Split Squat50 reps
Interval theo vùng
Intervals · 30 phút · Tập 2 phút / Nghỉ 30s · 12 vòng
Phần chínhXoay trạmRep/Interval Scheme: 2 min Work/ 30s Rest, 12 Rounds
Ghi chú của coach
Class divided into four zones, each zone lasts 2 minutes with a 30 second transition. Athletes complete 3 circuits through the zones. Zone 1: Ski Erg. 10 calories followed by 10 pushups; effort at RPE 9. Zone 2: KB 1 Arm Row with very heavy weights, targeting competition carry weight. Zone 3: Couple of 5 reps for Arnold Thrusters and Devil’s Press. Zone 4: DB 1 Arm Push Press with one large DB; change arms every 5 reps without putting the weight down. Focus on explosive energy transfer
Zone 1
Couplet
Calorie Ski10 cal
Pushups10 reps
- Zone 2Kettlebell 1 Arm Rowmax repsSwitch arms every 10 reps
Zone 3
Couplet
DB Arnold Thruster5 reps
DB Devil's Press5 reps
- Zone 4DB 1 Arm Push Pressmax repsSwitch arms every 5 repsThay bằng: KB 1 arm Push Press
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference