Power

Power #165

Thời lượng: 48 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Ski Erg

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Divebomber Push-ups6 reps
- Extreme Climber Stretch8 reps
- Glute Bridge Reachover4 reps
Solo Strength
Intervals · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 8 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Evenly divide your class into two zones for 2 separate 8 minute workouts. Zone 1: 8 minute DB workout. Athletes will complete 10 x Rows and 10 x Snatches on Each arm, before completing the 20 x DB Goblet Squats. Zone 2: The rep counts here are ascending. Counts start at 5 x per exercise, then 10 x, then 15 x, then 20 x etc.
- Zone 11s
  Single Dumbbell Strength - As many rounds as possible
  - DB 1 Arm Row10 reps
    per arm
    Thay bằng: Kettlebell 1 Arm Row
  - Alt DB Snatches20 reps
  - DB Goblet Squats20 reps
    Thay bằng: KB Goblet Squats
- Zone 21s
  Ascending Bodyweight Strength - add 5 reps to all exercises each round
  - Jump Squats5 reps
  - Pushups5 reps
  - Sitting Crunch5 reps
TOTM
Mỗi phút (TOTM) (đầu mỗi phút) · 19 phút · Tập 1 phút / Nghỉ 0s · 19 vòng
4 rounds at each zone before moving on. 60s per round, 60s for transition
Ghi chú của coach
Divide your class into four zones, each 4mins long. Set the clock for 60s/0s; 19 Rounds. Athletes will complete 4 rounds of 60s at each zone before getting 60 seconds to transition to the next zone. Two zones are about machine power output (row erg and ski erg). Two zones are built around functional movement (Kneel to Stand and Devil’s Press). Make sure athletes scale the rep schemes appropriately (Ideally 10-20 seconds of rest, but no more). If they can’t keep up, they can drop the counts below the minimums listed. Make it accessible! But also make it challenging for the higher level athletes
- Zone 1Calorie Ski10-16 reps1s
- Zone 2DB Devil's Press5-8 reps1s
- Zone 3Calorie Row10-16 reps1s
- Zone 4KB Goblet Kneel To Stand10-16 reps1s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference