Power #123 · Power

Khởi động
AMRAP · 3:30 · Tập 3:30 / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 3.5 minutes
- Cat-Cow4 reps
- Rotational Push-ups8 reps
- Extreme Climber Stretch8 reps
- Lunge and Twist12 reps
Upper Body Push-Pull
AMRAP · 9 phút · Tập 9 phút / Nghỉ 0s
- 5 sets of20s
  Any remaining time, rest OR restart
  - DB OH Strict Press7 reps
  - Nghỉ 20s
- 5 sets of20s
  Any remaining time, rest OR restart
  - DB Bent Over Rows7 reps
  - Nghỉ 20s
Interval theo vùng
Intervals · 30 phút · Tập 2 phút / Nghỉ 30s · 12 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide class into four 2-minute zones with 30-second transitions. Zone 1 focuses on core strength through a couplet. Zone 2 involves sled push sprints to develop force, speed, and power, aiming for muscle failure in the last sprints. Zone 3 is an accessory strength DB couplet, encouraging minimal breaks. Zone 4 requires athletes to alternate legs every 5 reps using one or two kettlebells
- Zone 1
  - Alternating Vertical Toe Touches20 reps
  - Hollow Body Flutter Kicks40 reps
- Zone 210s
  - Overhand Sled Push10 m · 51-76 kg
    Sprint
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ 10s
- Zone 3
  - DB Tricep Kickback5 reps
  - DB Supinated Bicep Curl5 reps
- Zone 4KB Single Leg Deadlift (2 Handed)Switch legs every 5x
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference