Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
Cat-Cow
Iron Cross Kicks
Extreme Climber Push-ups
KB Jefferson Curls
Power
Power #67
- 49 phút
- 8
- 4
- Kettlebell
- Medball
- Row Erg
- Sandbag
- Sled
Core Strength Intervals
Intervals · 16 phút · Tập 40s / Nghỉ 20s · 16 vòng
Xoay trạmRep/Interval Scheme: 40s Work/ 20s Rest, 16 Rounds
This is an individual workout. Athletes require a set of Kettlebells. Each round lasts 40 seconds, followed by a 20-second rest. Athletes will complete 4 full circuits. The Kettlebell weight should be heavy, around competition carry weight
KB Teapot40s
Right side
KB Teapot40s
Left side
KB Midas Touch40s
Alt KB Swings40s
Công suất
Tập theo cặp · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmRep/Interval Scheme: 10 min Work/ 2 min Rest, 2 Rounds
Divide the class into two zones. Each zone lasts 11 minutes, with a 2-minute transition. Zone 1 is a couplet aiming for maximum rounds completion. Zone 2 focuses on rowing with maximum effort. Follow the rowing with a controlled sled push during their turn
Zone 11s
Couplet
Sandbag Zercher Forward Lunge
Hercules Burpee
Zone 21s
Partner Workout
RowErg
Partner 1 TIMER
Thay bằng: SkiErg
Underhand Sled Push
Partner 2
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference