Power

Power #148

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

Dụng cụ

Dumbbell
Kettlebell
Ski Erg

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Rotational Push-ups8 reps
- DB OH Reverse Lunge12 reps
- Extreme Climber Stretch8 reps
- Cat-Cow4 reps
Core Workouts
Tập theo cặp · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Split class into two zones. Zone 1: 9-minute Partner Workout with core strength on the ski erg at a steady tempo. DB for discus should be 10-15 KG, lighter for some. Zone 2: AMRAP focused on powerful snatches, unbroken squat jacks, and quick burpees for max rounds in 9 minutes
- Zone 1
  Partner Workout
  - DB Discus12 reps
    Partner 1 TIMER
  - SkiErgmax m
    Partner 2
  - Inside-outside Plank Jumps12 reps
- Zone 2
  AMRAP
  - Dual KB Snatch12 reps
  - Burpees Chest to Floor12 reps
  - KB Squat Jacks24 reps
TO2M
Mỗi 2 phút (TO2M) (mỗi 2 phút) · 20 phút · Tập 2 phút / Nghỉ 0s · 10 vòng
Complete the task, then rest for the remainder of the 2 minutes. 5 rounds per zone
Ghi chú của coach
Split class into two 10-minute zones. Each zone has 2 minutes of work, 0 seconds rest, for 5 rounds. Rest time is based on remaining time after exercises. No specified transition time between zones, coaches should keep it brief. Teach both zones beforehand for athlete clarity. Offer refreshers during transitions
- Zone 1
  5 rounds
  - KB Deadlift15 reps
  - KB Goblet Squats10 reps
- Zone 2
  5 rounds
  - DB 1 Arm Row10 reps
    Thay bằng: Kettlebell 1 Arm Row
  - DB 1 Arm Push Press10 reps
    Thay bằng: KB 1 arm Push Press
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference