Power

Power #108

Thời lượng: 50 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Barbell Plate
Box
Dumbbell
Kettlebell
Sandbag
Sled
Wallball
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many repetitions as possible in 4 minutes
- Cat-Cow4 reps
- Walkout Pushup4 reps
- Lateral Lunges8 reps
- Spiderman Climber12 reps
Base Strength Zones
Intervals · 13:20 · Tập 35s / Nghỉ 15s · 16 vòng
Xoay trạm
Rep/Interval Scheme: 35s Work/ 15s Rest, 16 Rounds - Stay at each zone for 2 rounds before rotating
35s work, 15s rest, 16 rounds for all athletes. Complete 4 full circuits. Wall ball slams must be explosive. Use light-medium DB weights for Z press. Use heavy DB weights for Squats. Use light-medium DB weights for Curls
- Zone 1DB Z Press35s35s
- Zone 2Dual KB Rack squat35s35s
- Zone 3DB Hammer Curls35s35s
- Zone 4Wallball Slams35s35s
Couplet Strength
Intervals · 28 phút · Tập 3 phút / Nghỉ 30s · 8 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 3 min Work/ 30s Rest, 8 Rounds
Ghi chú của coach
Divided class into 4 groups, 3 minutes of work, 30 seconds of rest, 8 rounds. Each round is a couplet, athletes alternate exercises. Zone 1: Sled pull with upper and lower body, stationary feet, pull hand over hand. Use lighter weight (3-6 plates) for speed in the sled push. Zone 2: Replace step ups with lunges, box jumps with vertical jumps during burpees. Zone 3: Use heavy weights. Zone 4: Focus on intensity with Ground To Overheads
- Zone 1
  - Arms Only Sled Pull10 m
  - Underhand Sled Push10 m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 2
  - Sandbag Step Ups20 reps
  - Burpee Box Jump5 reps
- Zone 3
  - DB Hex Floor Press10 reps
  - DB Bent Over Rows10 reps
- Zone 4
  - BB Plate Ground To Overhead (GTOH)10 reps
  - Barbell Plate Front Raise5 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference