Power

Power #25

Thời lượng: 47 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Row Erg
Sandbag
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many rounds as possible in 4 minutes
- Situp to Glute Bridges
- Low Plank Hip Rotations
- Good Mornings
- Squat Jack
- Wide to Narrow Pushups
Core and More
Tập theo cặp · 17 phút · Tập 8 phút / Nghỉ 30s · 2 vòng
Phần chính
Rep/Interval Scheme: 8 min Work/ 30s Rest, 2 Rounds (All counts total)
Divide class into partner groups. One partner times while the other completes the task. Partners switch roles after task completion. Include a 30-second break after the first 8-minute period for zone swapping
- Zone 1
  Partner Workout
  - DB Push Press
    Partner 1 TIMER
  - Hollow Body Rock
    Partner 2
- Zone 2
  Partner Workout
  - Sled Pull
    Partner 1 TIMER
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - Pushups
    Partner 2
Muscular Endurance and Power
Tập theo cặp · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 11 min Work/ 2 min Rest, 2 Rounds
Divide athletes into 2 groups. Each zone lasts 11 minutes. Transition time between zones is 2 minutes. Keep sleds on one side to ensure space for other zones. Use large dumbbells for quick sled weight adjustments
- Zone 1
  DB Triplet
  - DB Clusters
  - DB Tightrope Deadlifts
  - DB Bent Over Rows
- Zone 2
  Partner Workout
  - Row Sprint
    Partner 1 TIMER
  - Sandbag Plyo Split Squat
  - 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
Coach's Preference