Power #141 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible in 3.5 minutes
- Cat-Cow4 reps
- Shoulder tap Pushup8 reps
- Quadruped Hip Cars8 reps
- Hollow Body Rock12 reps
Monster Reps AMRAP
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Individual AMRAP for each athlete. Requires a kettlebell (KB). Large dumbbell (DB) or two DBs can be used for skier swings. Track total completions of the AMRAP. Aim for unbroken swings and goblet squats
- Pushups50 reps
- Russian KB Swings100 reps
- KB Goblet Squats50 reps
Tập theo cặp
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 30 phút · Tập 13 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 13 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide athletes into 2 groups to find partners. Zone 1: “Take What You Want” with an “I Go, You Go” format. No assigned reps or distance; athletes go hard until fatigued, then switch and rest. Zone 2: Full body partner workout with timed exercises. One partner performs 8x Bulgarian Split Squats per leg, then switches. The other partner does 8 quick DB push press, then rests for the remainder
- Zone 1
  "I Go, You Go" = Take what you want
  - Wallballsmax reps
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - Sandbag Walking Lunges100 m
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - Straight Arm Overhand Sled Push100 m
- Zone 2
  Partner Workout = Partner 1: Bulgarian Split Squats. Partner 2: Push Press, then rest for remainder
  - DB Bulgarian Split Squat8 reps
    Partner 1 TIMER
    Thay bằng: KB Hanging Bulgarian Split Squat
  - DB Push Press8 reps
    Partner 2
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference