Power

Power #32

Thời lượng: 53 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Sandbag
Ski Erg
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible in 3.5 minutes
- Cat-Cow
- Rotational Push-ups
- Low Plank Hip Rotations
- Bird Dog
Partner Core Strength
Tập theo cặp · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 8 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Class divided into two zones, each lasting 8 minutes with a 2-minute transition. Zone 1 focuses on core, power output, and shoulders with partner workouts. Plank exercises will fatigue athletes for ski erg performance, and vice versa. Zone 2 involves sled and rope work, utilising the full length of the equipment. Athletes will pull the sled back and forth using proper leg driving techniques. Maintain a 6-foot space for sled return; mark it if possible. The second partner holds an isometric squat until completion; breaking results in 5 penalty burpees
- Zone 1
  Partner Workout
  - SkiErg
    Partner 1 TIMER
  - Low Plank
    Partner 2
- Zone 2linh hoạt
  Partner Workout
  - Sled Pull
    Partner 1 TIMER
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - Low Squat Holdhết thời gian còn lại
    Partner 2
  - Burpees Chest to Floor
    Every time you break squat hold complete
Sức mạnh toàn thân
Couplet · 24 phút · Tập 7 phút / Nghỉ 1 phút · 3 vòng
Xoay trạm
Rep/Interval Scheme: 7 min Work/ 1 min Rest, 3 Rounds
Ghi chú của coach
Divide athletes into three groups, each focusing on different equipment. Zone 1: Ascending rep counts starting at 3x per exercise, focusing on intensity and muscular endurance. Zone 2: Sandbag couplet with 20m walking lunges and 20 step-ups, followed by 30 seconds of rest, focusing on pace and full range of motion. Zone 3: High windmills for 5x reps, followed by goblet squat jacks and KB teapots, emphasising core bracing and unilateral core strength
- Zone 1
  Ascending Couplet= Add 1 rep to exercises each round
  - DB Thrusters
  - Burpees Chest to Floor
- Zone 230s
  Sandbag Couplet = Rest 30 seconds, then repeat
  - Sandbag Walking Lunges
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - Sandbag Step Ups
  - Nghỉ 30s
- Zone 3
  KB Core Strength
  - KB High Windmill
  - KB Squat Jacks
  - KB Pullover Situp
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference