Power #94 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds in 3.5 minutes
- Cat-Cow
- Rotational Push-ups
- Extreme Mountain Climbers
- Lunge and Twist
Chipper Strength
Chipper · 11 phút · Tập 11 phút / Nghỉ 0s
Set clock for 11 minutes. Athletes aim to complete the chipper within this time. If completed, restart for the full 11 minutes
- Cross Body Climbers
- Alt KB Swings
- Kettlebell Goblet Hold Split Squat
Interval theo vùng
Intervals · 30 phút · Tập 2 phút / Nghỉ 30s · 12 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 2 min Work/ 30s Rest, 12 Rounds
Ghi chú của coach
Class divided into four zones, each zone lasts 2 minutes with a 30 second transition. Athletes complete 3 circuits through the zones. Zone 1: Ski Erg. 10 calories followed by 10 pushups; effort at RPE 9. Zone 2: KB 1 Arm Row with very heavy weights, targeting competition carry weight. Zone 3: Couple of 5 reps for Arnold Thrusters and Devil’s Press. Zone 4: DB 1 Arm Push Press with one large DB; change arms every 5 reps without putting the weight down. Focus on explosive energy transfer
- Zone 1
  Couplet
  - Pushups
- Zone 2
  Switch arms every 10 reps
  - Kettlebell 1 Arm Row
- Zone 3
  Couplet
  - DB Arnold Thruster
  - DB Devil's Press
- Zone 4
  Switch arms every 5 reps
  - DB 1 Arm Push Press
    Thay bằng: KB 1 arm Push Press
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference