Power

Power #10A

Thời lượng: 48 phút
RPE mục tiêu: 9
Số block: 4

Dụng cụ

Row Erg
Dumbbell
Sled
Kettlebell

Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many rounds as possible in 4 minutes. KB Halo (Light to Moderate)
- AMRAP4 phút
  - Situp to Glute Bridges5 reps
  - Squat Jack10 reps
  - KB Halo
    Alternating, 5x per side
  - Extreme Climber Push-ups10 reps
Power & Explosion
Intervals · 19:15 · Tập 1:45 / Nghỉ 0s · 11 vòng
Phần chínhXoay trạm
Ghi chú của coach
Week 1 focuses on contrast training for explosive intent and force production. Divide athletes evenly between two zones. Athletes will complete 5 rounds in each zone before switching. Clock is set for 11 rounds; 6th round serves as a transition and recovery period. Prioritize movement quality and power output for all 5 rounds per zone. Zone 1: Controlled Double DB Front Squats followed by aggressive Jumping Switch Lunges. Zone 2: Emphasise trunk stability with Lawnmower Row,. Zone 2: Plyo Pushup - Maximal speed with full arm extension; maintain control on landing. DB Dual Racked Squat (Moderately Heavy to Heavy). DB Lawnmower Row (Moderately Heavy)
- Zone 1linh hoạt
  Athletes remain in zone for 5 rounds then switch on the 6th round creating a 1:45 transition period
  - DB Rack Squat5 reps
    2 Second Eccentric, 2 Second Concentric
  - Jumping Switch Lunge10 reps
    5x per side
  - Nghỉ hết thời gian còn lại
- Zone 2linh hoạt
  Athletes remain in zone for 5 rounds then switch on the 6th round creating a 1:45 transition period
  - DB Lawnmower Row10 reps
    5x per side
    Thay bằng: KB Lawnmower Row
  - Pushups5 reps
  - Plyo Pushup5 reps
  - Nghỉ hết thời gian còn lại
Functional Power
Intervals · 21 phút · Tập 8:30 / Nghỉ 2 phút · 2 vòng
Xoay trạm
Ghi chú của coach
Form teams of 3; divide into half the teams in Zone 1 and the other half in Zone 2. Two-person teams can use average timing. Objective: develop maximal force and high-intensity repeatability. Emphasise maximum intensity; RPE 9+. Zone 1: Partner 1 (TIMER) all-out sprint on the rower; average time is 30 seconds. Transition efficiently in and out of the erg,. Partner 2 performs a heavy sled push; connect efforts with the row. Switch upon Partner 1’s completion; if Partner 2 finishes early, they can rest. Partner 3 rests until Partner 1 finishes, ready to transition urgently. Zone 2: Partner 1 (TIMER) 8x or 10x Devil’s Press; maintain good mechanics. Partner 2 holds dual KBs focusing on postural control. Partner 3 rests but should be near dumbbells ready to start. Weight Recommendations:. Sled Push (Heavy). , DB Devil’s Press (Moderate). KB Farmer’s Hold (Heavy)
- Zone 1
  - Partner 1
    TIMER
    RowErg100-125 m · RPE 10
    Thay bằng: SkiErg
  - Partner 2linh hoạt
    Overhand Sled Push12 m · RPE 10
    Heavy, Max Effort
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
    Nghỉ hết thời gian còn lại
  - Partner 3linh hoạt
    Nghỉ hết thời gian còn lại
- Zone 2
  - Partner 1
    TIMER
    DB Devil's Press8-10 reps
  - Partner 2KB Farmer's Holdhết thời gian còn lạilinh hoạt
  - Partner 3linh hoạt
    Nghỉ hết thời gian còn lại
Thả lỏng
Thả lỏng · 4 phút
Coach's choice