Power

Power #127

Thời lượng: 51 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Ski Erg
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many times through as you can in 4 minutes
- Cat-Cow4 reps
- Hand Release Pushups8 reps
- Extreme Climber Stretch8 reps
- DB OH Reverse Lunge12 reps
Core and Leg Power
Intervals · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Ghi chú của coach
Divide athletes into two zones. Zone 1: 8-minute partner workout focusing on core strength with ski erg; maintain steady tempo. Use medium weight for DB discus; heavier for Pull Through if preferred. Zone 2: Partner workout to push the sled quickly; use 1-2 plates lighter than competition weight. Focus on speed, combining powerful effort with aerobic conditioning
- Partner Core Workout
  - Partner 1
    DB Discus20 reps
    10 reps each side
    DB Pull Throughs10 reps
  - Partner 2SkiErgRPE 7Until Partner 1 finishes
- Partner Sleds
  - Partner 1Underhand Sled Push15-20 mThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Partner 2
    Nghỉ (Until Partner 1 finishes)
Traditional Strength
Intervals · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
9 mins work, 2 mins rest, 2 rounds. Zone 1: KB couplet with two large KBs; goblet squat as alternative. Zone 2: 5th week of strength progression; increase reps using the same or heavier weight
- Zone 130s
  - Dual KB Deadlift15 reps
  - Dual KB Rack squat10 reps
  - Nghỉ 30s
- Zone 2
  - 5 sets of20s
    DB OH Strict Press9 reps
    Nghỉ 20s
  - 5 sets of20s
    DB Bent Over Rows9 reps
    Nghỉ 20s
Thả lỏng
Thả lỏng · 5 phút
Coach's preference