Power

Power #107

Thời lượng: 49 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Kettlebell
Medball
Sandbag
Ski Erg
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many repetitions as possible in 4 minutes
- Cat-Cow4 reps
- Iron Cross Kicks8 reps
- Extreme Climber Push-ups8 reps
- KB Jefferson Curls8 reps
Core Strength Intervals
Intervals · 16 phút · Tập 45s / Nghỉ 15s · 16 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 15s Rest, 16 Rounds
Individual workout with a single heavy kettlebell. Each round lasts 45 seconds followed by a 15-second rest. Complete 4 full circuits. Kettlebell weight should be around competition farmer’s carry weight. Scaling is allowed, especially for goblet squats
- Round 145s
  Right Side
  - KB Teapot45s
- Round 245s
  Left Side
  - KB Teapot45s
- Round 3KB Goblet Squats45 m
- Round 4KB Deadlifts to High Pull45s45s
Công suất
Tập theo cặp · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 10 min Work/ 2 min Rest, 2 Rounds
Divide the class into two 10-minute zones with a 2-minute transition. Zone 1: Complete as many rounds as possible in a couplet. Zone 2: Focus on a hard pull on the Ski, followed by a controlled sled push
- Zone 1
  10 min Couplet
  - Sandbag Zercher Lunge Forward20 reps
  - Pushups15-20 reps
- Zone 2
  Partner Workout
  - SkiErg200 m · RPE 9
    Partner 1 (TIMER)
  - Underhand Sled Push
    Partner 2
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference