Power

Power #55

Thời lượng: 49 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow
- Situp to Glute Bridges
- Wide to Narrow Pushups
- Runner's Lunge
Full Body AMRAP
Intervals · 20 phút · Tập 20 phút / Nghỉ 0s
Phần chính
Rep/Interval Scheme: Descending and then ascending rep scheme
Everyone has their own set of DBs. Ideally, the DBs are the same for the entire workout. Rep scheme is 10 reps of every exercise, then 9 reps of each, 8 reps of each. Once athletes complete 1 rep, they can go back to 2 reps, 3 reps, 4 reps.
- DB Clusters
- Burpees Chest to Floor
- DB Reverse Lunges
- DB Pullover Situp
Finisher Strength
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 8 min Work/ 2 min Rest, 2 Rounds
Evenly Divide Your Class into 2 Zones. Each zone is an 8minute workout with a 2minute transition period. Zone 1 is an “I Go, You Go” can also be a workout with 10m push, 20s rest on repeat. Zone 2 is an AMRAP unilateral strength block that requires one single KB.
- Zone 11s
  Partner 1: Sled Push, Partner 2: Rest until partner finishes. Individual version: 10m push, 20s rest
  - Underhand Sled Push
    Partner 1 TIMER
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ (Partner 2)
- Zone 21s
  Unilateral Strength AMRAP
  - Alt KB Swings
  - Kettlebell 1 Arm Row
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference