Power #184 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
- Cat-Cow4 reps
- Rotational Push-ups8 reps
- Extreme Climber Stretch8 reps
- DB Reverse Lunges12 reps
Ascending Core Strength
Intervals · 15 phút · Tập 15 phút / Nghỉ 0s
Solo block workout. Ascending AMRAP format. Counts start at 10, then 20, 30, etc
- Hollow Body Leg Raise10 reps
- Alt DB Snatches10 reps
- DB 1 Arm Push Press10 reps
  Thay bằng: KB 1 arm Push Press
- DB Goblet Squats10 reps
  Thay bằng: KB Goblet Squats
Zone Supersets
Intervals · 24 phút · Tập 5 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 4 Rounds
Ghi chú của coach
Divide the class into four 5-minute zones with 1-minute transitions. Zone 1: Max distance on pull; shorten lane or use 'I Go, You Go' for fewer lanes. Zone 2: Couplet pyramid, aiming for 12 reps per exercise, adding and subtracting 2 reps each round. Zone 3: Row as far as possible, completing burpees every 300m. Zone 4: Couplet, alternating between two exercises for the duration
- Zone 1
  Max Distance
  - Sled Pullmax m
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- Zone 2
  DB Pyramid - Add 2 reps each round
  - DB Thrusters2 reps
  - DB Reverse Lunges4 reps
    2x each side to start
- Zone 3
  Every 300m complete 10 burpees
  - RowErgmax m
    Thay bằng: SkiErg
  - Burpees Chest to Floor10 reps
- Zone 4
  Couplet
  - Sandbag Step Ups20 reps
  - Jump Squats10 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference