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• Teaching Temporary & Class Overview
“Purple Rain” is a demanding companion exercise that blends barbell biking, field get-overs, and wall ball quantity into one full-body stamina problem. The mobility and activation work targets the hips, shoulders, and thoracic backbone, earlier than transferring via barbell prep with cleans, jumps, and wall balls. Then the plan is to get to working masses and actions earlier than hitting somewhat primer. The exercise checks teamwork and communication, requiring companions to separate work strategically whereas minimizing downtime. Field get-overs will gradual the tempo by nature, whereas cling energy cleans and wall balls demand sharp transitions and disciplined units to maintain the barbell and wall ball transferring. Groups ought to purpose for environment friendly units—3–5 reps on the field, 5–10 reps on the barbell, and 10–20 wall balls—whereas preserving transitions crisp. The main focus is regular effort, shared rhythm, and help between companions to complete stronger collectively.
metcon: “Purple Rain”
For time:
25 Field Get Overs, 40 in
50 Dangle Energy Cleans, 135/95 lbs
100 Wall Balls, 20/14 lbs, 10/9 ft
50 Dangle Energy Cleans, 135/95 lbs
25 Field Get Overs, 40 in
Time Area: 16:00–22:00
Time Cap: 25:00
Equipment half a:
Each 1 min for 10 minutes, alternating between:
10 Goblet Bicycle owner Squats, decide load
10 Dumbbell Romanian Deadlifts, decide load
Equipment half b:
3 rounds for high quality of:
15 Susceptible Banded Hamstring Curls
12 Seated Med Ball Leg Extensions, decide load
