Power

Power #46

Thời lượng: 51 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform the exercise for 4 minutes. Complete as many rounds as possible
- Cat-Cow
- Walkout Pushup
- Extreme Climber Stretch
- Situp to Glute Bridges
Core Workouts
Tập theo cặp · 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 zones. Zone 1: 9-minute partner workout with 12 dumbbell discus; focus on power efforts. Bear crawl emphasises continuous work, core bracing, and shoulder strength. Zone 2: AMRAP chipper; aim to complete all 50 swings before progressing to high pulls. Grip will be significantly challenged during this phase. Complete 50 push-ups for quality muscular endurance
- Zone 1
  Partner Workout
  - DB Discus
    Partner 1 TIMER
  - Bear Crawl
    Partner 2
  - Reverse Bear Crawl
- Zone 2
  Chipper
  - Russian KB Swings
  - KB High Pull
  - Pushups
TO2M
Mỗi 2 phút (TO2M) (mỗi 2 phút) · 20 phút · Tập 2 phút / Nghỉ 0s · 10 vòng
Xoay trạm
Rep/Interval Scheme: 10 rounds - total of 20 mins
Ghi chú của coach
Split class into two zones, each lasting 10 mins. Set clock to 2 mins of work, 0s rest, 5 rounds per zone. Rest time is determined by remaining time after exercises. No set transition time between zones; aim for around 1 min. Teach both zones prior, athletes should understand the layout. Provide refreshers during transitions. One block focuses on upper body, the other on lower body for minimal recovery
- Zone 1
  5 Rounds
  - KB Goblet Squats
  - Dual KB Reverse Lunge (Racked)
- Zone 2
  5 Rounds
  - DB Bicep Curls
  - DB OH Strict Press
  - DB Push Press
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference