Power #205 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete rounds in 4 minutes
- Cat-Cow4 reps
- Blast Off Push-ups8 reps
- Cossack Squats8 reps
- Seal Jacks20 reps
Full Body Output
Intervals · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 10 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into 2 zones, each zone is a 10-min workout with 2-min transition. Athletes switch zones after completing each one, using the transition for a refresher. Zone 1: Partner workout with sled push (12m each way or 6m x 4). One partner does 20 outside plank jumps while the other pushes. Sled push should last at least 60 seconds. Zone 2: Perform AMRAP to complete the sequence as many times as possible
- Zone 1
  Partner Workout
  - Partner 1Underhand Sled Push24 mThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Partner 2linh hoạt
    Inside-outside Plank Jumps12 reps
    Nghỉ hết thời gian còn lại
- Zone 2
  Core Strength AMRAP Triplet
  - KB Pullover Situp12 reps
  - KB Gorilla Row8 reps
  - Dual KB Rack squat12 reps
Functional Conditioning
Intervals · 16 phút · Tập 16 phút / Nghỉ 0s
Block duration: 16 minutes. Single group format. Each athlete requires 2 dumbbells. Finish with 50 push-ups, then restart
- Dual DB Snatch20 reps
  Remove 4 reps each round
- DB Racked Lunge20 reps
  Remove 4 reps each round
- Pushups50 reps
  Once final 4 reps of all other exercises is complete
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference