Power #4

4 min AMRAP

If athletes complete the circuit, they should restart. Repeat the circuit until 4 minutes elapse

• Cat-Cow

• KB Jefferson Curls

• Hindu Push-ups

• KB Hanging Sumo Squat

Set up 3 separate stations for workouts. Athletes should be evenly divided among the stations. Athletes will rotate through the stations in order. Rest for 20 seconds after each exercise. Maintain an RPE of 7-8 during the workout

• Zone 1DB Squat Cleans40s40s
• Zone 2Kettlebell Step ups40s40s
• Zone 3BB Plate Ground To Overhead (GTOH)40s40s

Rep/Interval Scheme: 40s Work/ 20s Rest, 9 Rounds (3 Circuits)

Focuses on biceps and shoulders. Athletes may utilise two separate weights if needed. Incorporate 20 seconds of rest after each exercise

• DB 'L' Raises40s

• DB Bicep Curls40s

• Blast Off Push-ups40s

RPE 10 indicates maximum effort until time runs out. This represents an all-out effort level

• DB Deadlifts

  Thay bằng: KB Deadlift

• Pushups

Coaches Preference