Power #132

Divide class into two zones, each lasting 8 minutes with a 2-minute transition. Both zones involve partner workouts. Zone 1 focuses on core, power output, and shoulders; athletes will alternate between push presses and ski erg. Ensure athletes complete push presses quickly before resting; use relatively heavy weights. Zone 2 continues strength progression, maintaining previous weights while increasing reps. Arnold press uses medium weights, while 1 arm rows use heavy weights

Divide athletes into three groups, each using different equipment. 1 minute to change zones after each 6-minute effort. Zone 1: ascending rep counts starting at 2x, increase by 2x each round; focus on intensity and muscular endurance; encourage heavier weights. Zone 2: sled partner workout; one partner pulls and then pushes sled 6m; the other rests, ensuring powerful efforts followed by rest. Zone 3: start with 10x Heavy Pirate Ships for core stabilization, followed by 10x KB goblet squats; minimize rest between exercises, avoid rushing swings