AMRAP · 4 phút
Complete as many rounds as possible in 4 minutes. KB Goblet March (Moderate to Moderately Heavy)
AMRAP4 phút
Cat-Cow4 reps
Situp to Glute Bridges6 reps
OH Bowler Lunge8 reps
Alternating, 4x per side
Stationary KB Farmer's March20 reps
10x per side
Intervals · 19:15 · Tập 1:45 / Nghỉ 0s · 11 vòng
This week focuses on explosive hip extension, reactive jumping, and fast force production. Upper body training contrasts powerful bottom-up and top-down movements for core stability. Divide athletes evenly between two zones. Athletes remain in zone for 5 consecutive rounds.. The 6th round is your transition and recovery round. Zone 1: KB Reset Swings for maximal output; athletes reset between reps for proper technique. Broad Jumps should aim for distance with strong landing mechanics; reset between jumps for maximal power. Zone 2: Focus on bracing and acceleration during overhead pressing. Wallball slams: athletes should find full extension and commit to each repetition. Weight recommendations: . KB Reset Swing (Heavy). DB Push Press (Moderately Heavy to Heavy). Wallball Slam (Moderately Heavy)
Zone 1linh hoạt
Athletes remain in zone for 5 rounds then switch on the 6th round creating a 1:45 transition period
KB Reset Swings6 reps
Broad Jumps6 reps
Zone 2linh hoạt
Athletes remain in zone for 5 rounds then switch on the 6th round creating a 1:45 transition period
DB Push Press6 reps
Wallball Slams10 reps
Intervals · 21 phút · Tập 8:30 / Nghỉ 2 phút · 2 vòng
Athletes form teams of 3. Half the teams in Zone 1, the other half in Zone 2. Two-person teams can use average timing. This session focuses on maximal force production and high-intensity repeatability. Athletes should perform each task with maximum intensity (RPE 9+). Zone 1, Partner 1 (TIMER) all-out sprint on the Ski Erg, average timing is 30 seconds. Partner 2 performs a heavy sled pull, focusing on powerful hip drive and quick transitions. Partner 3 rests until Partner 1 finishes, prepared to transition quickly. Zone 2, Partner 1 (TIMER) completes 8x/10x DB Curl-Press within approximately 30 seconds. Partner 2 performs 6x SB Clean to Shoulder, focusing on explosive drive. Partner 3 rests until Partner 1 finishes, ready to start immediately after Partner 1. Weight recommendations:. Sled Pull (Heavy). DB Cul-Press (Moderate to Moderately Heavy). SB Clean to Shoulder (Heavy)
Zone 1
Partner 1
TIMER
SkiErg100-125 m · RPE 10
Partner 2linh hoạt
Sled Pull12 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Partner 3linh hoạt
Zone 2
Partner 1
TIMER
DB Curl Press8-10 reps
Partner 2linh hoạt
Sandbag Clean to Shoulder6 reps
Alternating, 3x per side
Partner 3linh hoạt
Thả lỏng · 4 phút
Coach's choice