Power

Power #109

Thời lượng: 49 phút
RPE mục tiêu: 6
Số block: 4

Dụng cụ

Dumbbell
Ski Erg
Sled
Suspension Trainer

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Hamstring Bridge6 reps
- Walkout Pushup6 reps
- Low Plank Hip Rotations12 reps
Chipper Strength
Chipper · 20 phút · Tập 20 phút / Nghỉ 0s
Phần chínhXoay trạm
This is a chipper; athletes chip away at rep counts and cannot move to the next task until finished. Workout focuses on lats and biceps, requiring athletes to pace with medium to heavy weights. Upon completing the chipper, athletes should restart
- DB Renegade Row20 reps
- DB Reverse Lunges40 reps
- DB Hang Clean20 reps
- Hollow Body Up and Over40 reps
- Plank Jack Push-ups20 reps
Sức mạnh theo cặp
Tập theo cặp · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 8 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide the class into 2 zones for workouts. Each zone consists of an 8-minute partner workout with a 2-minute transition. The format is “I Go, You Go” focused on power and speed output. Zone 1: Short, powerful push followed by dragging the weight back. Zone 2: Ski at high intensity for calorie burning. The second partner requires rest after each effort
- Zone 1
  Partner Sled Strength
  - Underhand Sled Push8 m
    Partner 1 (TIMER)
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Suspension Trainer Backward Sled Drag8 m
  - Nghỉ (Partner 2)
- Zone 2
  Partner Ski Power
  - Ski Erg Sprint150-200 m · RPE 9
    Partner 1 (TIMER)
  - Nghỉ (Partner 2)
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference