Power

Power #204

Thời lượng: 50 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Bench
Dumbbell
Kettlebell
Ski Erg
Wallball

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 Climber Stretch8 reps
- OH Bowler Lunge8 reps
Core Strength Intervals
Intervals · 10:30 · Tập 50s / Nghỉ 20s · 9 vòng
Xoay trạm
Rep/Interval Scheme: 50s Work/ 20s Rest, 9 Rounds
Divide class into 3 zones, each lasting 50 seconds with a 20-second transition, 3 full circuits. Core stabilization is essential for overhead lunges and planks. KB Reset swings focus on power and explosiveness, requiring a stable core
- Zone 1Dual DB OH Forward Lunge50s50s
- Zone 2KB Reset Swings50s50s
- Zone 3Crucifix Plank50s50s
Phần chính
Intervals · 30 phút · Tập 9 phút / Nghỉ 1 phút · 3 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 9 min Work/ 1 min Rest, 3 Rounds
Ghi chú của coach
Divide class into 3 zones, each zone is an 8-minute workout with a 1-minute transition. Zone 1: Partner workout with bench press (20 reps) before switching to push-ups for the second partner. Zone 2: Individual AMRAP triplet workout using 2 large kettlebells; single kettlebell option for deadlifts with increased reps to 12 if limited. Zone 3: Focus on powerful ski movements and wall ball slams, emphasising core engagement
- Zone 1
  - Partner 1DB Alt Bench Press (Bottoms Up)20 reps
  - Partner 2Pushups10 reps
- Zone 2
  AMRAP Triplet
  - Burpees Chest to Floor3 reps
  - Dual KB Deadlift6 reps
  - KB Goblet Squats12 reps
- Zone 3
  - Partner 1Ski Erg Sprint40s · RPE 940s
  - Partner 24s
    Wallball Slams5s
    Nghỉ hết thời gian còn lại
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference