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PARK
Power

Power #1B

Thời lượng
48 phút
RPE mục tiêu
7
Số block
4

Dụng cụ

  • Box
  • Dumbbell
  • Kettlebell

  1. Khởi động

    AMRAP · 4 phút

    Xoay trạm

    Complete as many times through as you can in 4 minutes

    • Air Squats6 reps

    • Situp to Glute Bridges6 reps

    • OH Bowler Lunge8 reps

    • KB Deadlifts to High Pull8 reps

    • Stationary racked KB March20 reps

  2. Lower Push and Upper Pull

    Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng

    Phần chínhXoay trạm
    Ghi chú của coach

    Focus on building strength foundation targeting quads, glutes, lats, and biceps with increasing rep counts. Zone 1 split squats should allow athletes to gradually increase weight, aiming for 2-3 reps in reserve. Zone 2 involves a taxing couplet, with athletes finishing sets with 2-3 reps in reserve. Weight recommendations: use heavy weights for all 3 movements

    • #140s

      Lower Body Push

      • DB Split Squats16 reps · RPE 7

        8x per leg

      • Nghỉ 40s

    • #240s

      Upper Body Pull

      • Kettlebell 1 Arm Row16 reps · RPE 7

        8x per leg

      • KB High Pull8 reps

      • Nghỉ 40s

  3. AMRAP Fitness

    AMRAP · 14 phút

    Focus on full body conditioning. Set clock for 14-minute countdown; aim for maximum rounds. Target RPE is 8+ for this block. Thrusters are the most taxing; other exercises develop core strength including abdominal, oblique and posterior chain

    • DB Thrusters16 reps

    • DB Skier Swing16 reps

    • High Side Plank Leg Raise16 reps

      8x per leg

    • Swimmers40 reps

  4. Thả lỏng

    Thả lỏng · 4 phút

    Coach's choice

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