Power

Power #2B

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

Dụng cụ

Box
Dumbbell
Kettlebell

Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
- Squat Jack8 reps
- Situp to Glute Bridges6 reps
- Low Squat T Spine Rotations8 reps
- KB Jefferson Curls4 reps
- KB Rack Stationary March20 reps
Lower Push and Upper Pull
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Ghi chú của coach
Focus on building foundation strength targeting quads, glutes, lats, and biceps with increasing reps. This is week 2; rep counts have increased by 1x for each exercise. Zone 1: Split squats aim for progressive weight, with 2-3 reps in reserve. Zone 2: Couplet sequence requires finishing sets with 2-3 reps in reserve. Weight recommendations: Use heavy loads for all 3 weighted movements
- #140s
  Lower Body Push
  - DB Split Squats18 reps · RPE 7
    9x per side
  - Nghỉ 40s
- #240s
  Upper Body Pull
  - Kettlebell 1 Arm Row18 reps · RPE 7
    9x per side
  - KB High Pull9 reps
  - Nghỉ 40s
Interval Strength
Mỗi 2 phút (TO2M) (mỗi 2 phút) · 14 phút
Top of 2 Minutes
Ghi chú của coach
Focus on full body conditioning. Set clock for 2 minutes work, 0 seconds rest, for 7 rounds. Target RPE is 8-9. Aim for a consistent rep scheme for all 7 rounds, ensuring at least 30 seconds rest. If rest is less than 30 seconds or more than 60 seconds, adjust rep scheme or weights. Recommended weights are medium sized dumbbells
- DB Squat Cleans8 reps
- DB Reverse Lunges16-20 reps
  8/10x per side
- DB Push Press8-10 reps
- Nghỉ hết thời gian còn lại
Thả lỏng
Thả lỏng · 4 phút
Coach's choice