Power

Power #181

Thời lượng: 48 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Medball
Sandbag
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
- Cat-Cow4 reps
- Walkout Pushup4 reps
- Inside-outside Plank Jumps8 reps
- Cossack Squats8 reps
Zone Power
Intervals · 27 phút · Tập 8 phút / Nghỉ 1 phút · 3 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 8 min Work/ 1 min Rest, 3 Rounds
Ghi chú của coach
Divide class into 3 zones with 8 minutes of work per zone. One minute transition time between zones. Zone 1: Use lighter weights; complete all 24 reps before resting. Zone 2: Perform 30m back racked lunges, followed by 20m Zercher carry after a 30s rest; repeat and measure progress. Zone 3: Focus on posterior muscles; encourage heavy weights for hamstrings, glutes, and back
- Zone 130s
  Shoulder Superset - Complete 3 exercises, rest 30 seconds then repeat
  - DB Front Raise8 reps
  - DB Lateral Raise8 reps
  - DB OH Strict Press8 reps
  - Nghỉ 30s
- Zone 21 phút
  Alternating Lunge Strength, Rest 30 seconds between walking lunges
  - Sandbag Walking Lunges30 m
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - Nghỉ 30s
  - Sandbag Zercher Lunge Walking20 m
  - Nghỉ 30s
- Zone 330s
  Posterior Strength - Rest 30 seconds after 3 exercises, then repeat
  - Russian KB Swings16 reps
  - KB Single Leg Deadlift (2 Handed)8 reps
  - Superman Rows8 reps
  - Nghỉ 30s
Bài kết thúc
Intervals · 12 phút · Tập 5 phút / Nghỉ 1 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 2 Rounds
Divide class into two 5-minute zones with a 1-minute transition. Zone 1: Partner workout includes 10m sled push and 5 explosive jump squats with rest until partner completes. Zone 2: Athletes complete as many rounds as possible in 5 minutes
- Zone 1
  I go, you go Sled Push Partner 1 - Sled push and Jump squats, Partner 2 - Rest
  - Underhand Sled Push10 m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Jump Squats5 reps
    Partner 1 TIMER
  - Nghỉ (Partner 2)
- Zone 2
  Couplet Finisher
  - DB Bent Over Rows10 reps
  - Pushups10 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference