Power

Power #12B

Thời lượng: 48 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sled

Có trong

Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many rounds as possible in 4 minutes. Athletes use a medium-sized kettlebell
- Cat-Cow4 reps
- KB Jefferson Curls4 reps
- Extreme Mountain Climbers8 reps
- Cossack Squats8 reps
- Walkout Pushup4 reps
  8x per side
Sức mạnh tăng dần
AMRAP · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Ghi chú của coach
Final week of the accelerate phase. Focus on building power and explosiveness under duress. Zone 1: Maintain heavy weights and explosive reset swings. Zone 2: Emphasise glute engagement and power on maximum pushup reps. 60 seconds rest after completing each couplet for muscle recovery. Long rests are essential; adjust lifting intensity if rest feels excessive. Weight recommendations: KBS with Open or Pro Weights, DBs should be heavy
- Zone 11 phút
  Pull Strength
  - Nghỉ 1 phút
  - Dual KB Deadlift8 reps
  - KB Reset Swings8 reps
- Zone 21 phút
  Push Strength
  - DB Bridged Floor Press10 reps
  - Nghỉ 1 phút
  - Plyo Pushup8-10 reps
Power Intervals
Intervals · 13:30 · Tập 1:45 / Nghỉ 30s · 6 vòng
Ghi chú của coach
Divide class into 3 zones, each 1:45 with 30s transitions for 6 rounds. Sleds occupy most space; athletes work around periphery. Incorporate farmer's carries; provide a long track if possible. Focus on explosive power. Zone 1: Sled push using underhand technique; aim for speed and power with light to medium weight. Encourage athletes to pump feet, brace core, and breathe. Zone 2: Complete maximum sets focusing on full body power and breath work. Zone 3: Farmer's carries generate power; encourage pace and unbroken holds. Well-executed farmer's carries strengthen hamstrings. Weight Recommendations: Sled Push - Light to Medium (2-4 Plates); KB Farmer's Carry - Open or Pro Weights; DB Clusters - Medium Heavy
- #110s
  - Underhand Sled Push10 m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ 10s
- #210s
  - Nghỉ 10s
  - DB Clusters5 reps
- #3KB Farmer's Carrymax m
Thả lỏng
Thả lỏng · 4 phút
Coach's choice