Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 3.5 minutes
Cat-Cow4 reps
Divebomber Push-ups6 reps
OH Bowler Lunge8 reps
High Side Plank Hip Raises10 reps
Power
Power #153
- 53 phút
- 8
- 3
- Dumbbell
- Kettlebell
- Ski Erg
- Sled
- Wallball
Công suất
Intervals · 44 phút · Tập 9 phút / Nghỉ 2 phút · 4 vòng
Phần chínhXoay trạmGhi chú của coach
Divide class into 4 zones; each is a 9-minute block focusing on leg strength. Zone 1: Goblet squats increase reps (10x, 15x, 20x); sled push remains 5m each way. Zone 2: AMRAP for core, lungs, and shoulders; pacing important on ski erg. Zone 3: Snatches stay at 10x total (5x per arm); push-ups increase by 10 each round (10x, 20x, 30x). Zone 4: Hollow body rocks increase reps; DB OH Reverse Lunge alternates legs; 10 reps per arm
Zone 1
Ascending AMRAP - How far can you get? Add 5 reps each round to the KB Goblet Squats only
KB Goblet Squats10 reps
Overhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 2
AMRAP
SkiErg200 m
Wallballs30 reps
Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 3
Ascending AMRAP - Add 10 reps each round to the pushups only
Alt DB Snatches10 reps
Pushups10 reps
Zone 4
Core Strength - Add 10 reps each round to the hollow body rocks only
Hollow Body Rock10 reps
DB OH Reverse Lunge10 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference