Power

Power #24

Thời lượng: 52 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Sandbag
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many rounds as possible in 4 minutes
- Cat-Cow
- Thread the Needle
  3x per side
- Extreme Mountain Climbers with Pushups
- Squat Jack
Sức mạnh core
Tập theo cặp · 15 phút · Tập 7 phút / Nghỉ 30s · 2 vòng
Phần chính
Rep/Interval Scheme: 7min Work/ 30s Rest, 2 Rounds (All counts total)
Ghi chú của coach
Divide class into two zones. Zone 1: Partner workout with sandbag for 8x Good Mornings and 8x jump squats. Challenge athletes to jump powerfully. Other partner performs pushups with 3 second negatives (slow descent, fast ascent). Block 2: Triplet including dumbbell shoulder strength exercises. Z press engages core; keep legs flat to the floor. Hamstring bridge features a 2 second hold at the top, emphasis on squeeze
- Zone 1
  Partner Workout
  - Sandbag Good Morning
    Partner 1 TIMER
  - Sandbag Jump Squat
  - Pushups
    Partner 2
- Zone 2
  Triplet
  - DB Z Press
  - DB Reverse Fly
  - Hamstring Bridge
    2 second holds
Muscular Endurance and Power
Tập theo cặp · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Xoay trạm
Rep/Interval Scheme: 6 min Workout/ 60s Rest, 4 Rounds
Ghi chú của coach
Divide class into 2 groups, each zone lasts 6 minutes. 60 seconds for athletes to transition between zones. Each zone completed twice. If dumbbells are insufficient, use Barbells or Kettlebells. Sled should cover half the room's length using one side only. Substitute with 30x Heavy DB Deadlifts if sleds are unavailable. Sled weight should be light; 2-4 plates, depending on athlete. Athletes must pull sleds arm over arm without legs. Athletes to use competition weight for wallballs. Rowing should be maximum effort; aim to beat previous distance. Encourage athletes to lift heavy dumbbells, targeting 35-50% of body weight
- Zone 1linh hoạt
  Partner Sled Workout
  - Overhand Sled Push
    Partner 1
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Low Plankhết thời gian còn lại
    Partner 2
- Zone 2
  Ascending Triplet - Add 3 reps each round
  - DB Clusters
  - DB Bent Over Rows
  - Frogger Pushup
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference