Power

Power #60

Thời lượng: 53 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Row Erg
Sled
Wallball
Kettlebell

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow
- Hamstring walkouts
- Runner's Lunge
- Rotational Push-ups
Upper Body and Lower Body
Tập theo cặp · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 10 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Evenly divide your class among 2 Zones. Half the class will start with upper body. Half will start with Lower Body. After 10 minutes, each group has 2 minutes to recover and switch Zones. During that time, coaches can refresh them on their tasks again if necessary. Zone 1: This is a partner workout. The partner with the DB is the timer. When they finish their jump squats, both partners switch roles. The partner on the rower does a 150m all out sprint, then rests for any remaining time until the other partner finishes. Zone 2: This is an upper body AMRAP Triplet. It’s shoulder intensive, hitting anterior, posterior and lateral deltoids
- Zone 11s
  Partner Workout
  - DB Mixed Loaded Forward Lunge (High)
    Partner 1 (TIMER)
  - Jump Squats
  - RowErg
    Partner 2
    Thay bằng: SkiErg
  - Nghỉ
- Zone 21s
  AMRAP Triplet
  - DB Reverse Fly
  - DB Front to Lateral Raise
  - Plyo Pushup
Cluster Sets
Intervals · 20 phút · Tập 4 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 4 Rounds
Ghi chú của coach
Evenly divide your class into 4 groups, and send one group to each zone. Set clock for 4min/1min; 4 Rounds. Each zone is 4 minutes long, with a series of efforts followed by a rest. The rest is always 20 seconds. At the end of 4 minutes, all athletes have one minute to rotate to the next zone. Zone 1: Aim for a lighter weight that athletes can push FAST!. Zone 2: Feel free to substitute Dumbbells or a barbell if your athletes need to adjust. Zone 4: Over The Top Slams should be powerful and intense. Make sure athletes stick to the 20 second rests strictly
- Zone 11s
  - Underhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ 20s
- Zone 21s
  - DB Rack Squats
  - Nghỉ 20s
- Zone 31s
  - DB Push Press
  - Nghỉ 20s
- Zone 41s
  - Wallball Alternating Overhead Rotational Slams
  - Nghỉ 20s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference