Power

Power #114

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

Dụng cụ

Box
Dumbbell
Kettlebell
Row Erg
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Walkout Pushup4 reps
- Extreme Mountain Climbers8 reps
- Low Squat T Spine Rotations8 reps
Chipper Strength
Chipper · 16 phút · Tập 16 phút / Nghỉ 0s
Phần chính
Ghi chú của coach
Individual workout requiring a set of dumbbells. 16-minute countdown for the session. Chipper format allows breaks during 60 lunges; exercises can't be started until lunges are finished. Dumbbell weights should be medium to large; 40-60% of total bodyweight. Official rest is allowed only after completing the Pushups
- DB Reverse Lunges60 reps
- DB Push Press40 reps
- DB Deficit Pushup40 reps
- Nghỉ 30s
Strength and Power
Intervals · 24 phút · Tập 2:30 / Nghỉ 30s · 8 vòng
Xoay trạm
Ghi chú của coach
Split class into 4 zones, each lasting 2.5 minutes with 30s transitions. Athletes complete 2 circuits; each zone is a distinct workout. Zone 1: 10m sled pull followed by a walk; 15s rest includes walk time; load sled to half competition weight. Zone 2: Aim for maximum reps with a challenging weight in 2.5 minutes. Zone 3: A couplet workout focusing on grip strength. Zone 4: Focus on power; athletes should pull hard and work lightly during 20s rests
- Zone 110s
  - Sled Pull10 m
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - Nghỉ 10s
- Zone 220s
  - DB OH Strict Press15 reps
  - Nghỉ 20s
- Zone 3
  Couplet
  - Alt KB Swings20 reps
  - KB High Pull10 reps
- Zone 4RowErg20s · RPE 420sThay bằng: SkiErg
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference