Power

Power #31

Thời lượng: 50 phút
RPE mục tiêu: 7
Số block: 5

Dụng cụ

Dumbbell
Kettlebell
Row Erg

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible in 4 minutes
- Cat-Cow
- Shoulder tap Pushup
- Hollow Body Leg Raise
- Lateral Lunges
Legs and Core
Tập theo cặp · 9 phút · Tập 9 phút / Nghỉ 0s
Group will partner for workout. Partner 1 acts as the timer. Workout includes 14x Hollow Body “U Raise” and 7x Superman Rows. Second partner performs KB swings until Partner 1 finishes. Use heavy weights for significant power recruitment during swings
- Hollow Body Leg Raise
  Partner 1 TIMER
- Superman Rows
- Russian KB Swings
  Partner 2
Strength and Power
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 28 phút · Tập 12 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 12 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two groups for zones 1 and 2. Each zone duration is 12 minutes with high effort. Zone 1 focuses on lower body with a partner workout, “I Go, You Go”. Maintain a 1:1 work to rest ratio. Emphasise power and intensity with heavy weights. Encourage hard rowing; athletes should require recovery. Zone 2 targets full body; complete the sequence multiple times. After thrusters, athletes rest for 30 seconds before continuing
- Zone 1
  "I Go, You Go"
  - KB Goblet Squats
    Partner 1 TIMER
  - Row Sprint
  - KB Goblet Reverse Lunge
  - Nghỉ (Partner 2)
- Zone 230s
  AMRAP Triplet
  - DB OH Tricep Extension
  - DB Bent Over Rows
  - DB Thrusters
  - Nghỉ 30s
Bài kết thúc
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
The goal is to complete as many pushups as possible
This is a scored workout. Athletes perform pushups independently. Challenge athletes to count their reps. Goal is to achieve the highest number of pushups
- Pushups
- Situps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference