Power

Power #135

Thời lượng: 51 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through as you can in 4 minutes
- Cat-Cow4 reps
- Walkout Pushup4 reps
- Extreme Climber Stretch8 reps
- Cossack Squats8 reps
Sức mạnh core
Intervals · 16 phút · Tập 7 phút / Nghỉ 1 phút · 2 vòng
Phần chínhXoay trạm
Ghi chú của coach
Two workout zones: divide class evenly. Zone 1: individual couplet, challenge athletes to complete three exercises multiple times. Zone 2: 4th week of strength progression; maintain weights for Romanian deadlifts, increase reps each round. If all 6 sets are completed, athletes do as many hamstring bridges as possible with no weight
- Zone 1
  KB Triplet
  - Russian KB Swings20 reps
  - Knee Tuck Push-ups12-15 reps
  - Hollow Body Jacks20 reps
- Zone 2
  Posterior Chain Strength
  - 6 sets of30s
    DB Romanian Deadlifts9 reps
    Nghỉ 30s
  - 6 sets of20s
    Hamstring Bridge6 reps
    Nghỉ 20s
Upper Body/Full Body
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Ghi chú của coach
Divide class into two zones, each 11 minutes long with a 2-minute break in between. Zone 1 is individual; Zone 2 requires a partner. Zone 1: AMRAP using one or more sets of medium DBs. Zone 2: Partner workout with sled timer; use heavier weights than competition. Focus on leg strength and power; perform jump squats with explosiveness for optimal rest
- Zone 1
  AMRAP Strength
  - DB Discus20 reps
    10 per side
  - DB Bicep Curls10 reps
  - DB Thrusters10 reps
- Zone 2
  Partner Workout
  - Partner 1Overhand Sled Push12 m(2x6m lengths) this is the timerThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Partner 2Jump Squats5 repsRest until partner finishes
Thả lỏng
Thả lỏng · 5 phút
Coach's preference