Power

Power #143

Thời lượng: 52 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Sandbag
Sled
Wallball
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Plank Jack Push-ups8 reps
- OH Bowler Lunge12 reps
- Cat-Cow4 reps
- Extreme Climber Stretch8 reps
Sức mạnh core
Tập theo cặp · 14 phút · Tập 6 phút / Nghỉ 1 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 6 min Work/ 1 min Rest, 2 Rounds
Two workout zones to divide class. Zone 1: Individual couplet for athletes to complete exercises. Zone 2: Partner workout with sandbag Box Step Ups. Partner 1 performs 12 Box Step Ups while Partner 2 holds Lalanne plank
- Zone 1
  Couplet
  - Alt KB Swings20 reps
  - Hollow Body Rock10 reps
- Zone 2
  Partner Workout
  - Sandbag Step Ups12 reps
    Partner 1 TIMER
  - Lalanne Plank
    Partner 2
Upper Body/ Full Body
Chipper · 29 phút · Tập 12:30 / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 12.5 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Class divided into two 12.5-minute zones. Zone 1: Individual chipper with large sets; athletes may break sets if needed. Encourage challenging weights; aim to complete the sequence twice. Zone 2: Partner workout with sled pull timed for 25m (scale to 20m if needed). Keep sled weight at 50% of competition weight for arm pulls; expect 90 seconds for sled pull. Partner does wallballs until completion; aim for unbroken sets
- Zone 1
  Chipper
  - DB Reverse Lunges40 reps
  - DB Pull Throughs30 reps
  - Pushups40 reps
  - DB Hang Clean30 reps
- Zone 2
  Partner Workout
  - Arms Only Sled Pull25 m
    Partner 1 TIMER
  - Wallballsmax reps
    Partner 2
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference