Power

Power #189

Thời lượng: 53 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Bench
Dumbbell
Kettlebell
Medball
Sandbag

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through in 4 minutes
- Cat-Cow4 reps
- Hamstring Bridge6 reps
- Walkout Pushup6 reps
- Low Plank Hip Rotations12 reps
Sức mạnh core
Intervals · 19 phút · Tập 8 phút / Nghỉ 1:30 · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 8 min Work/ 90s Rest, 2 Rounds
Divide class into two 8-minute zones with 90s transition. Zone 1: Triplet with consistent rep counts, medium weights. Zone 2: Triplet with a sandbag, focusing on anterior and posterior strength
- Zone 1
  Core Triplet
  - Dual DB Snatch10 reps
  - Spiderman Climber20 reps
  - DB Pullover Situp10 reps
- Zone 2
  - Sandbag Good Morning10 reps
  - Sandbag Zercher Lunge Forward20 reps
  - Pushup Power up10 reps
Sức mạnh toàn thân
Intervals · 25 phút · Tập 11 phút / Nghỉ 1:30 · 2 vòng
Xoay trạm
Rep/Interval Scheme: 11 min Work/ 90s Rest, 2 Rounds
Divide athletes into 2 zones for 11-minute workouts with a 90-second transition. Zone 1 focuses on unilateral strength with heavy single arm and leg movements, aiming for 20+ seconds recovery after Touchdown squats. Zone 2 targets maximum rounds while incorporating core bracing
- Zone 1
  - Partner 1
    DB 1 Arm Push Press12 reps
    6x per side
    Thay bằng: KB 1 arm Push Press
    DB 1 Arm Row12 reps
    6x per side
    Thay bằng: Kettlebell 1 Arm Row
  - Partner 2
    Touchdown Squat (Bench)6 reps
    Nghỉ (Until Partner 1 finishes)
- Zone 220s
  - KB Gunslinger Swing12 reps
  - Inside-outside Plank Jumps12 reps
  - Nghỉ 20s
  - KB Mixed Loaded Kneel To Stand (low)8 reps
    4x per side
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference