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-ups4 reps
Lateral Lunges8 reps
Extreme Climber Push-ups8 reps
Power
Power #152
- 53 phút
- 9
- 4
- Dumbbell
- Kettlebell
- Row Erg
- Sled
Công suất
Intervals · 28 phút · Tập 12 phút / Nghỉ 2 phút · 2 vòng
Ghi chú của coach
Divide class into two zones, each 12 minutes long. Zone 1: Partner 1 performs a 10m sled push, then uses a suspension trainer for a squat hike to return. Partner 1 repeats the 10m out and back while Partner 2 rows until completion at RPE 7+. Zone 2: AMRAP for 11 minutes; athletes should aim for maximum rounds. Ensure weights are challenging as rep counts increase
Zone 1
Partner Workout
Partner 1
Complete twice before switching
Overhand Sled Push10 m
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Sled Pull10 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- Partner 2RowErgRPE 7Until Partner 1 finishesThay bằng: SkiErg
Zone 2
Ascending AMRAP - Add one rep to each exercise every round
DB OH Strict Press3 reps
DB OH Tricep Extension3 reps
DB Bent Over Rows3 reps
Sức mạnh chức năng
Intervals · 16 phút · Tập 6 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmGhi chú của coach
Divide class into 2 zones for 6 minutes each with 2-minute transitions. Zone 1: Leg strength with 50x KB Goblet Reverse Lunges followed by a max rep challenge (e.g., 50 squat jacks). Athletes should track their reps and set goals. Zone 2: AMRAP focusing on ab strength, chest, and shoulders
Zone 1linh hoạt
Leg Strength
KB Goblet Reverse Lunge50 reps
KB Squat Jacksmax reps · hết thời gian còn lại
Zone 2
Core Strength AMRAP
Dual DB OH Sit up8 reps
DB Flutter Press Dual16 reps
Thay bằng: KB Flutter Press
Mountain Climbers50 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference