Power

Power #199

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

Dụng cụ

Barbell Plate
Box
Dumbbell
Kettlebell
Row Erg
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Situp to Glute Bridges6 reps
- Runner's Lunge6 reps
- Spiderman Pushup8 reps
Upper Body and Lower Body
Tập theo cặp · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into 2 Zones: upper body and lower body. Each group follows their workout for 9 minutes, then has 2 minutes to recover and switch Zones. Coaches can refresh tasks during the transition. Zone 1: Partner workout with one partner acting as timer using kettlebell; they switch after completing racked squats. Partner on rower performs a 150m all-out sprint and rests until switched. Zone 2: Upper body AMRAP triplet; snatches significantly engage the shoulders
- Zone 1
  Partner Workout
  - Partner 1
    Dual KB Hanging Deficit Split Squats10 reps
    5x per side
    Dual KB Rack squat5 reps
  - Partner 2linh hoạt
    RowErg150 m
    Thay bằng: SkiErg
    Nghỉ hết thời gian còn lại
- Zone 2
  AMRAP Triplet
  - DB Reverse Fly7 reps
  - DB Deficit Pushup14 reps
  - Dual DB Snatch7 reps
Cluster Sets
Intervals · 20 phút · Tập 2 phút / Nghỉ 30s · 8 vòng
Xoay trạm
Rep/Interval Scheme: 2 min Work/ 30s Rest, 8 Rounds
Ghi chú của coach
Divide class into 4 groups, each in a zone. Set clock for 2 minutes of work, 30 seconds of rest; 8 rounds. Each zone lasts 2 minutes with a 10-second rest after efforts. After 2 minutes, athletes have 1 minute to rotate zones. Zone 1: Use lighter weights for fast pushes. Zone 2: Substitute kettlebells or barbells as needed. Zone 3: Athletes may use dumbbells if necessary. Zone 4: Perform Romanian Deadlifts with mostly straight legs. Enforce strict adherence to 10-second rests
- Zone 110s
  - Underhand Sled Push5 m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ 10s
- Zone 210s
  - DB Bent Over Rows5 reps
  - Nghỉ 10s
- Zone 310s
  - KB Push Press5 reps
  - Nghỉ 10s
- Zone 410s
  - DB Romanian Deadlifts5 reps
  - Nghỉ 10s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference