Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow
Rotational Push-ups
Cossack Squats
Single Leg Pogo Jumps
Power
Power #54
- 49 phút
- 8
- 4
- Box
- Dumbbell
- Kettlebell
- Row Erg
Functional Power
Tập theo cặp · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Evenly Divide Your Class into 2 Zones. Each zone is an 9 minute workout with a 2min transition period. Athletes will complete each zone, then have 2mins to switch zones before starting again. Zone 1: This is a partner workout. The timer is the DB Lunge to Step Ups. Each partner completes 10x reps, then switches. The row is a relaxed effort, with the goal of flushing the legs for the following effort with the DBs. Zone 2: This is a high rep workout. The goal is simply to complete it as many rounds as possible. Each time an athlete finishes the toe touches, they get a 20 second rest, then they resume
Zone 11s
Partner Workout
DB Lunge to Step up
Partner 1 TIMER
RowErg
Partner 2
Thay bằng: SkiErg
Zone 21s
High Rep Couplet - Once complete rest 20 seconds then repeat
KB Goblet Squats
Alternating Vertical Toe Touches
- Nghỉ 20s
Functional Output
AMRAP · 18 phút · Tập 18 phút / Nghỉ 0s
This block is 18 minutes. The entire class is in one group. This only requires one DB per person. If an athletes finishes the entire workout, ending with 100 pushups, they can either rest 2 minutes and do another round of pushups, or just rest for any remaining time
Alt DB Snatches
Burpees Chest to Floor
Pushups
Once 1 reps are complete
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference