Power

Power #47

Thời lượng: 54 phút
RPE mục tiêu: 9
Số block: 4

Dụng cụ

Bench
Dumbbell
Kettlebell
Row Erg
Wallball

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 3.5 minutes
- Cat-Cow
- Walkout Pushup
- Speed Skaters
- OH Squats
Sức mạnh core
Tập theo cặp · 17 phút · Tập 7 phút / Nghỉ 1:30 · 2 vòng
Xoay trạm
Rep/Interval Scheme: 7 min Work/ 90s Rest, 2 Rounds
Ghi chú của coach
Divide class into two zones. Each zone lasts 7 minutes with 90s transition. Zone 1: Partner workout with 6x Wall Ball rotational slams per side. Smooth and powerful slams; athletes may need to pick ball up each time. Second partner performs KB Teapots facing first partner to signal switch. Zone 2: AMRAP focusing on fast hips and elbows for heavy hang clean
- Zone 1
  Partner Workout
  - Wallball Rotational Slams
    Partner 1 TIMER
  - KB Teapot
    Partner 2
- Zone 2
  DB AMRAP - add 2 reps to Deadlift and Goblet Squat each round
  - DB Hang Clean
  - DB Deadlifts
    Thay bằng: KB Deadlift
  - DB Goblet Squats
    Thay bằng: KB Goblet Squats
Sức mạnh chức năng
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
Ghi chú của coach
Divide class into 2 zones. Each zone lasts 12 minutes with a 2-minute transition. Zone 1 focuses on core strength, legs, and shoulders. Athletes switch overhead hands at the 10m turnaround. Use heavy weights for lunges in Zone 1. Zone 2 emphasises push work. Rowing is less relevant; maintain quality output at RPE 7. Avoid draining energy too much in Zone 2
- Zone 1
  Partner Workout
  - Dual KB Overhead Walking Lunge
    Partner 1 TIMER
  - Hollow Body Hold
    Partner 2
- Zone 2
  Partner Workout
  - DB Alternating Bench Press
    Partner 1 TIMER
  - DB Push Press
  - Pushups
  - RowErg
    Partner 2
    Thay bằng: SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference