Power

Power #36

Thời lượng: 54 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Row Erg
Sandbag
Treadmill

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform multiple rounds within 3.5 minutes
- Cat-Cow
- Fire Hydrant
- Spiderman Pushup
- Squat Jack
Partner Core Strength
Tập theo cặp · 12 phút · Tập 12 phút / Nghỉ 0s
Ghi chú của coach
Partner 1 completes all 28 reps with quality technique. Partner 2 performs two carries, focusing on core bracing and back alignment. Each 15m lap can be out and back, switching carry variations at the start. Ensure enough space for the lifting group by creating 'down' and 'back' lanes. Focus on core bracing while engaging glutes, low back, hamstrings, and shoulders
- DB Tightrope Deadlifts
  Partner 1 TIMER
- DB Bulgarian Split Squat
  Per leg
  Thay bằng: KB Hanging Bulgarian Split Squat
- Dual KB Overhead Carry
  Partner 2
- KB Rack Carry
Interval theo vùng
Tập theo cặp · 33 phút · Tập 9 phút / Nghỉ 2 phút · 3 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 9 min Work/ 2 min Rest, 3 Rounds
Ghi chú của coach
Workout consists of 3 zones, divide athletes evenly. Zone 1 focuses on power output; rowers should exert maximum effort and complete 10x Heels elevated KB goblet squats before resting. Zone 2 targets muscular endurance with 12x Alternate Pistol squats and 12x DB Push Press at 40-60% of body weight. Zone 3 combines weighted plyometrics with bodyweight plyometrics (broad jump) followed by a 30-second treadmill sprint or alternatives like an assault bike or shuttle run sprint
- Zone 1
  Partner Power Output Workout
  - RowErg
    Partner 1 TIMER
    Thay bằng: SkiErg
  - KB Goblet Squats
    Partner 2
- Zone 2
  Full Body Couplet
  - Pistol Squat
  - DB Push Press
- Zone 330s
  Contrast Training
  - Sandbag Jump Squat
    Partner 1 TIMER
  - Broad Jumps
  - Treadmill Sprint30s
  - Nghỉ (Partner 2)
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference