Power #159 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Situp to Glute Bridges6 reps
- Wide to Narrow Pushups6 reps
- Runner's Lunge6 reps
Full Body Chipper
Chipper · 12 phút · Tập 12 phút / Nghỉ 0s
Phần chính
Ghi chú của coach
Everyone has their own set of DBs. Ideally, the DBs are the same for the entire workout. The strict presses are first and half as many reps, so the weights should work. If you don’t have enough equipment, you can change this workout to 5 zones, with KB swings instead of skier swings, Goblet Squats instead of Rack Squats, and Sandbag Lunges instead of DBs. If you do make this change, make sure you set each station as 2mins with a 30s Transition
- DB OH Strict Press20 reps
- DB Skier Swing40 reps
- DB Push Press40 reps
- DB Rack Squats40 reps
- DB Reverse Lunges40 reps
Sức mạnh theo cặp
Intervals · 28 phút · Tập 12 phút / Nghỉ 2 phút · 2 vòng
Rep/Interval Scheme: 12 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Evenly Divide Your Class into 2 Zones. Each zone is an 12 minute partner workout with a 2 min transition period. Zone 1: This is a partner workout. The timer is the rower. The other partner does 10x heavy DB bench press, then rests for the remaining time until the other partner finishes rowing. The last 3 reps should be very hard. The row is a sprint, and should be 250m for anyone able to row under 1:50/500m, but 200m or 225m for anyone who cannot row under 1:50/500m. Zone 2: This is a leg strength workout. The timer is the partner doing lunges. This number can be scaled to skill level as 20-30m. The second partner does 7x Deadlifts with ideally 2 KBs, then rests for the remaining time
- Zone 11s
  Partner 1: Row (TIMER), Partner 2: Bench press then rest for remaining time
  - RowErg250 m
    Partner 1 TIMER
    Thay bằng: SkiErg
  - DB Bench Press10 reps
    Partner 2
- Zone 21s
  Partner 1: Sandbag exercise (TIMER), Partner 2: KB Deadlift and then rest for remaining time
  - Sandbag Walking Lunges20 m
    Partner 1 TIMER
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - KB Deadlift7 reps
    Partner 2
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference