Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
Cat-Cow
Hamstring Bridge
Reverse Lunges
Hollow Body Jacks
Power
Power #99
- 47 phút
- 8
- 4
- Dumbbell
Full Body Chipper
Chipper · 20 phút · Tập 20 phút / Nghỉ 0s
Phần chínhIf you finish the entire chipper, restart!
Complete exercises with minimal breaks. Finish the entire workout. If an athlete finishes the chipper, restart and continue working
Alt DB Snatches
DB Reverse Lunges
Pushups
DB Mixed Loaded Forward Lunge (High)
TO2M Strength
Mỗi 2 phút (TO2M) (mỗi 2 phút) · 18 phút · Tập 2 phút / Nghỉ 0s · 9 vòng
Xoay trạmGhi chú của coach
Set clock for 2min/0min; 9 Rounds (Top Of Every 2 Minutes). Complete all reps in 2 minutes, then rest for the remaining time. Each group completes 4 rounds in one zone, then has 2 minutes to switch zones. Target 30-40 seconds of rest, potentially more initially. Aim for recommended rest; scale reps for certain athletes if necessary. If athletes are resting too much, increase weights. Both zones should utilise medium-heavy weights
Zone 1
4 Rounds
DB Squat Cleans
DB Deadlift to High Pull
Thay bằng: KB Deadlifts to High Pull
- Nghỉ
Zone 2
4 Rounds
DB Push Press
Burpees Chest to Floor
- Nghỉ
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference