Power

Power #110

Thời lượng: 51 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Sandbag

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Situp to Glute Bridges6 reps
- Rotational Push-ups6 reps
- Cossack Squats8 reps
Tập theo cặp
Tập theo cặp · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 8 min work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two zones with 8-minute working sets. 2-minute transition between zones. Zone 1 features partner workout with constant effort. Partners switch roles after completing hollow body jacks. Zone 2 is an AMRAP couplet with no built-in rest. Use step ups or lunges with DBs if equipment is limited
- Zone 1linh hoạt
  Partner Workout
  - Hollow Body Leg Raise12 reps
    Partner 1 (TIMER)
  - Hollow Body Jacks12 reps
  - KB Single Leg Step up (Goblet)hết thời gian còn lại
    Partner 2
- Zone 2
  AMRAP Couplet
  - Sandbag Reverse Lunge20 reps
  - Pushups20 reps
Power Strength
Intervals · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into 2 zones; each zone has a 9-minute couplet. Athletes complete a set of each exercise and rest before repeating. Zone 1: Individual couplet with 20s rest after the second exercise. Zone 2: Another couplet with 20s rest after the second exercise. Deadlifts involve 3-second negatives; 3 seconds to lower, 1 second to lift. Use medium DBs for clusters and burpees; large KBs for one-arm rows and deadlifts
- Zone 120s
  Full Body Strength
  - DB Clusters3 reps
  - DB Weighted Burpee3 reps
  - Nghỉ 20s
- Zone 220s
  KB Strength
  - Alt KB Bent over Row14 reps
  - Dual KB Deadlift7 reps
    3 negatives
  - Nghỉ 20s
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference