Power

Power #84

Thời lượng: 51 phút
RPE mục tiêu: 9
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Row Erg
Sled
Wallball

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through as you can in 4 minutes
- Cat-Cow
- Inside-outside Plank Jumps
- Situp to Glute Bridges
- Alt Lateral Bear Crawl
Sức mạnh chức năng
AMRAP · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two groups. Zone 1: Individual AMRAP; starting reps at 4x, increasing by 2x each round; use very heavy KB for power-building swings. Zone 2: Partner workout; 20m sled push with competition weight or heavier while the partner performs 5x DB hammer curls, holding the curl for remaining time with medium weight
- Zone 1
  Ascending AMRAP - Add 2 reps to each exercise each round
  - KB Reset Swings
  - Superman Rows
  - Wide Arm Pushup
- Zone 2linh hoạt
  Partner 1: Sled Push (TIMER), Partner 2: Hammer curls then hold until partner finishes
  - Overhand Sled Push
    Partner 1 TIMER
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - DB Hammer Curls
  - DB Hammer Curl Iso Holdhết thời gian còn lại
    Partner 2
Interval cường độ cao
Intervals · 20 phút · Tập 1 phút / Nghỉ 20s · 15 vòng
Rep/Interval Scheme: 60s Work/ 20s Rest, 15 Rounds
Ghi chú của coach
Divide class into 5 groups. Each zone lasts 60 seconds with a 20-second transition. Athletes rotate clockwise for simplicity. Weight recommendations: Devil’s Press - medium weights. Weight recommendations: Split Squats - heavy weights. Weight recommendations: Deadlifts - heavy weights
- Zone 1DB Devil's Press
- Zone 2DB Bulgarian Split SquatThay bằng: KB Hanging Bulgarian Split Squat
- Zone 3
  RPE 9
  - Row Sprint
- Zone 4KB Deadlift
- Zone 5Wallball Alternating Overhead Rotational Slams
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference