Power

Power #203

Thời lượng: 49 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Bench
Box
Dumbbell
Kettlebell
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Knee Tuck Push-ups8 reps
- Extreme Mountain Climbers with Pushups8 reps
- OH Bowler Lunge8 reps
Cluster Sets
Intervals · 12 phút · Tập 12 phút / Nghỉ 0s
Ghi chú của coach
Class performed as one group with one set of DBs. Objective: complete 8 cluster sets of deadlifts and reverse lunges. Cluster set: 8 rounds of 8 reps, 10 second rests. Short rests prevent full recovery; weights should be heavy. Lunges may require grip changes during the workout. Once zone 1 and 2 is complete, for remaining time complete a couplet of 10x 1 Arm DB Snatches and 10x DB 1 Arm Push Press. Using the same weights for the entire block is ideal but not mandatory
- Zone 110s
  8 Rounds
  - DB Deadlifts8 reps
    Thay bằng: KB Deadlift
  - Nghỉ 10s
- Zone 210s
  8 Rounds
  - DB Reverse Lunges8 reps
  - Nghỉ 10s
- Zone 3
  Couplet for remaining time
  - Alt DB Snatches10 reps
    5x per side
  - DB 1 Arm Push Press10 reps
    5x per side
    Thay bằng: KB 1 arm Push Press
Sức mạnh toàn thân
Tập theo cặp · 28 phút · Tập 12 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 12 min Work/ 2 min Rest, 2 Rounds
Divide class into 2 zones: 12-minute workouts with 2-minute transition. Zone 1: Partner workout using bench press as timer; each partner does 12 reps, then 6 Heavy DB Racked Split squats. Zone 2: Also a partner workout
- Zone 1
  - Partner 1
    DB Incline Bench Press12 reps
    DB Split Squats12 reps
    6x per side
  - Partner 2linh hoạt
    Plank Up-Downs6 reps
    Hollow Body Up and Overhết thời gian còn lại
- Zone 2
  - Partner 1Sled Pull20 mThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - Partner 2linh hoạt
    Dual KB Rack squat5 reps
    Nghỉ hết thời gian còn lại
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference