Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
Rotational Push-ups8 reps
Extreme Climber Stretch8 reps
Cat-Cow4 reps
DB OH Reverse Lunge12 reps
Power
Power #145
- 51 phút
- 7
- 4
- Bench
- Box
- Dumbbell
- Sled
- Suspension Trainer
Ascending Core Strength
AMRAP · 10 phút · Tập 10 phút / Nghỉ 0s
Solo block workout. Ascending AMRAP format. Begins with 10 reps, increasing to 20 and then 30
Hollow Body Leg Raise10 reps
Blast Off Push-ups10 reps
Low Plank Hip Rotations10 reps
Alt DB Snatches10 reps
Partner Supersets
Tập theo cặp · 32 phút · Tập 7 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạmGhi chú của coach
Divide class into two 7-min zones. Conduct 4 rounds with 1-min transitions. Sequence: Zone 1, Zone 2, Zone 1, Zone 2. Zone 1 focuses on upper body with 12x DB Bench Press and 6x Narrow Pushups during switch. Zone 2 involves lower body with 8m sled push and drag, plus 8x Alt. plyo step ups. Partners rest for any remaining time after their sets. Ensure step ups are explosive
Zone 1
Upper Body
Partner 1
TIMER
DB Bench Press12 reps
Partner 2
Narrow pushup12 reps
- Nghỉ (Until Partner 1 finishes)
Zone 2
Lower Body
Partner 1
TIMER
Straight Arm Overhand Sled Push8 m
Sled Pull8 m
Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Partner 2
Alt Plyo Step up8 reps
- Nghỉ (Until Partner 1 finishes)
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference