Power

Power #193

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

Dụng cụ

Dumbbell
Kettlebell
Row Erg
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
- Extreme Climber Stretch8 reps
- Wide to Narrow Pushups10 reps
- Cossack Squats8 reps
- Speed Skaters10 reps
Sức mạnh core
Intervals · 16 phút · Tập 40s / Nghỉ 20s · 16 vòng
Xoay trạm
Ghi chú của coach
Divide class into 4 zones: 40s work, 20s rest. Athletes complete 4 circuits around the room. Focus on core strength: core bracing for kneel to stand, abs and hips for up and overs, glutes, hamstrings, and lower back for good mornings. Zones 1 and 3 are High Mixed Grip Kneel to Stand; Zone 1 uses right arm overhead, Zone 3 uses left arm
- Zone 140s
  Right side
  - DB Mixed Loaded High Kneel to Stand40s
- Zone 2Hollow Body Up and Over40s40s
- Zone 340s
  Left side
  - DB Mixed Loaded High Kneel to Stand40s
- Zone 4Sandbag Good Morning40s40s
Strength Work
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Split class into two zones of 11 minutes with a 2-minute transition. Zone 1: One athlete times and performs KB Rack Carry while the partner rows, resting for the remainder. Zone 2: Complete maximum rounds in a simple couplet
- Zone 1
  - Partner 1KB Rack Carry40 m
  - Partner 2
    RowErg150 m · RPE 9
    Thay bằng: SkiErg
    Nghỉ (Until Partner 1 finishes)
- Zone 2
  Full Body Strength AMRAP - All counts total
  - DB Renegade Row10 reps
  - DB Reverse Lunges30 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference