Power

Power #106

Thời lượng: 51 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Barbell Plate
Dumbbell
Kettlebell
Medball
Sandbag
Wallball

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Extreme Climber Stretch8 reps
- Walkout Pushup4 reps
- Cossack Squats8 reps
Sức mạnh nền
AMRAP · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 11 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two zones, each lasting 11 minutes with a 2-minute transition. Use consecutive blocks for the entire class if space/equipment allows. Zone 1: Cluster set with KB Rack Squats and 20-second rest. Athletes complete as many rounds as possible in 11 minutes. Zone 2: Ascending couplet with 4 squat thrusts and increasing bent over rows. Use heavy dumbbells (DBs)
- Zone 120s
  KB Rack Cluster Sets - Complete as AMRAP
  - Dual KB Rack squat5 reps
  - Nghỉ 20s
- Zone 220s
  Ascending AMRAP - Start at 4 then 8,12,16.
  - DB Squat thrust4 reps
  - DB Bent Over Rows4 reps
    Ascending Move
  - Nghỉ 20s
Skills and Strength
Intervals · 16 phút · Tập 3 phút / Nghỉ 1 phút · 4 vòng
Xoay trạm
Rep/Interval Scheme: 3 min Work/ 1 min Rest, 4 Rounds
15-minute finisher with 3 minutes work and 1 minute rest. 4 total rounds with each zone lasting 3 minutes. Goal: max distance or reps in each zone. Zones aim to enhance station skills or fitness. Focus on long efforts in a single modality
- Zone 13 phút
  Goal = max distance
  - Sandbag Zercher Lunge Reverse3 phút
- Zone 23 phút
  Goal = max reps
  - Wallballs3 phút
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 33 phút
  Goal = max reps
  - DB Clean & Press3 phút
    Thay bằng: Dual KB Clean and Press
- Zone 43 phút
  Goal = max reps
  - Burpee to Plate3 phút
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference