Power

Power #120

Thời lượng: 49 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Plank Jack Push-ups8 reps
- Extreme Climber Stretch8 reps
- OH Squats8 reps
Sức mạnh core
Intervals · 18 phút · Tập 8 phút / Nghỉ 1 phút · 2 vòng
Xoay trạm
Ghi chú của coach
Two workout zones, each lasting 8 minutes with a 1-minute transition. Zone 1: 5 sets of heavy squats followed by 5 sets of heavy floor presses (scale as needed). Athletes may restart when finished in Zone 1. Zone 2: Partner workout; one does a full sled pull while the other holds lalanne plank. Zone 2 focuses heavily on core strength
- Zone 1
  Anytime remaining, rest or restart
  - 5 sets of20s
    DB Rack Squat7 reps
    Nghỉ 20s
  - 5 sets of20s
    DB Floor Press7 reps
    Nghỉ 20s
- Zone 2
  I Go, You Go
  - Partner 1
    TIMER
    Sled Pull10 m
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - Partner 2
    Until Partner 1 finishes
    Lalanne Plank
Sức mạnh toàn thân
Intervals · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide class into two 9-min zones: individual and partner. Zone 1 focuses on full body; athletes should use heavy weights and attempt multiple sequences. Zone 2 involves partner exercises: one does 60m or 80m KB Farmer’s carries at competition weight while the other performs flutter kicks outside the track. Encourage speed and utilise lanes for organization; athletes may turn every 10-15m
- Zone 1
  Full Body
  - DB Deadlifts20 reps
    Thay bằng: KB Deadlift
  - DB Reverse Lunges30 reps
  - DB Push Press20 reps
  - DB Hang Clean5 reps
- Zone 2
  Partner Workout
  - Partner 1
    TIMER
    KB Farmer's Carry60-80 m
  - Partner 2
    Until Partner Finishes
    Hollow Body Flutter Kicks
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference