Power

Power #182

Thời lượng: 49 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Bench
Dumbbell
Kettlebell
Ski Erg
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
- Cat-Cow4 reps
- Walkout Pushup4 reps
- Extreme Mountain Climbers8 reps
- Low Squat T Spine Rotations8 reps
Chipper Strength
Chipper · 16 phút · Tập 16 phút / Nghỉ 0s
Individual workout with a set of dumbbells. 16-minute countdown for the session. Chipper format allows breaks during exercises. Only official rest after completing DB snatches. Athletes can restart after DB snatches
- DB Reverse Lunges80 reps
- Knee Tuck Push-ups40 reps
- Alt DB Snatches40 reps
- Nghỉ 30s
Strength and Power
Intervals · 24 phút · Tập 2:30 / Nghỉ 30s · 8 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 8 Rounds
Ghi chú của coach
Divide class into 4 zones, 2.5 minutes each with 30s transitions. Athletes complete 2 circuits; each zone is a separate workout. Zone 1: 2x10m Sled pull lengths with light weight, focusing on arm pulls. Zone 2: Use challenging weight for maximum reps in 2.5 minutes. Zone 3: Most challenging conditioning couplet. Zone 4: Focus on power with maximum effort on pulls and substantial rest
- Zone 120s
  Sled pull, rest and repeat
  - Arms Only Sled Pull20 m
  - Nghỉ 20s
- Zone 230s
  Until Failure, then rest and repeat
  - DB Bench Pressmax reps
  - Nghỉ 30s
- Zone 3
  Couplet
  - Alt KB Swings20 reps
  - Power up10 reps
- Zone 420s
  Skierg Sprint, rest, repeat
  - Calorie Ski10 cal
  - Nghỉ 20s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference