Power #11A · Power

Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many rounds as possible in 4 minutes. KB Halo (Light to Moderate)
- AMRAP4 phút
  - Situp to Glute Bridges5 reps
  - Squat Jack10 reps
  - KB Halo10 reps
    Alternating, 5x per side
  - Extreme Climber Push-ups10 reps
Power & Explosion
Intervals · 20 phút · Tập 1:50 / Nghỉ 0s · 11 vòng
Phần chínhXoay trạm
Ghi chú của coach
Focus on contrast training to enhance explosive intent and force production, prioritising movement quality and power output with RPE 8. Divide athletes evenly into two zones. Each zone lasts for 5 rounds; the 6th round is a transition and recovery period. In Zone 1, athletes perform DB Rack Squats with a 2-second tempo - eccentric & concentric each,. Jumping Switching Lunge requires full knee to ground contact and full extension on takeoff. In Zone 2, focus on trunk stability with Lawnmower Row. Plyo Pushups requires maximal speed, full arm extension, and controlled landing. Weight recommendations:. DB Rack Squat (Heavy). Lawnmower Row (Moderately Heavy to Heavy)
- Zone 1linh hoạt
  Athletes remain in zone for 5 rounds then switch on the 6th round creating a 1:45 transition period
  - DB Rack Squat6 reps
    2 Second Eccentric, 2 Second Concentric
  - Jumping Switch Lunge12 reps
    6x per side
  - Nghỉ hết thời gian còn lại
- Zone 2
  Athletes remain in zone for 5 rounds then switch on the 6th round creating a 1:45 transition period
  - DB Lawnmower Row12 reps
    6x per side
    Thay bằng: KB Lawnmower Row
  - Pushups6 reps
  - Plyo Pushup6 reps
  - Nghỉ
Functional Power
Intervals · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Ghi chú của coach
Form teams of 3; half the teams in Zone 1, the other half in Zone 2. For 2 person teams, use estimated or average timings. This session focuses on maximal force production and high-intensity repeatability. Objective is output, not pacing or endurance; target RPE 9+. Zone 1 Partner 1 (TIMER): 25m SB Walking Lunges with a high tempo. Divide 2 lanes for lunges: one for down and another for back. Lunge average time is 45 seconds; adjust for athlete ability. Partner 2: Sled Push is heavy and aggressive, emphasising power. Quick transitions between sled push and lunges are crucial. Partner 3: rests until Partner 1 finishes but prepares for their effort. Zone 2 Partner 1 (TIMER): Focus on power initiation in both Clean and Thruster phases. Cluster sequence averages 45 seconds; adjust for athlete ability. Partner 2: All-out effort on the Ski Erg, ensuring quick transitions. Partner 3: rests until Partner 1 finishes, ready with dumbbells. Weight recommendations: . SB Walking Lunges (Competition Weight). Bent Arm Sled Push (Heavy) . DB Clusters (Moderate to Moderately Heavy)
- Zone 1
  Divide 2 lanes for lunges: one for down and another for back
  - Partner 1
    TIMER
    Sandbag Walking Lunges25 m
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - Partner 2linh hoạt
    Overhand Sled Push12 m · RPE 10
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
    Nghỉ hết thời gian còn lại
  - Partner 3linh hoạt
    Nghỉ hết thời gian còn lại
- Zone 2
  - Partner 1
    TIMER
    DB Clusters8-10 reps
  - Partner 2linh hoạt
    SkiErg100 m · RPE 10
    Nghỉ hết thời gian còn lại
  - Partner 3linh hoạt
    Nghỉ hết thời gian còn lại
Thả lỏng
Thả lỏng · 4 phút
Coach's choice