Power

Power #188

Thời lượng: 52 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
- Cat-Cow4 reps
- Plank Jack Push-ups8 reps
- Extreme Mountain Climbers8 reps
- OH Squats8 reps
Sức mạnh core
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 14 phút · Tập 6 phút / Nghỉ 1 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 6 min Work/ 1 min Rest, 2 Rounds
Two workout zones: Zone 1 is an individual couplet. Athletes aim to complete the two exercises as many times as possible in Zone 1. Zone 2 is a partner workout, where Partner 1 pulls the sled 10m. Partner 2 holds a lalanne plank until Partner 1 finishes, then they switch roles
- Zone 1
  Couplet
  - KB Reset Swings6 reps
  - Hollow Body Jacks15 reps
- Zone 2
  - Partner 1Sled Pull10 mThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - Partner 2Lalanne PlankUntil Partner 1 finishes
Sức mạnh toàn thân
Chipper · 29 phút · Tập 12:30 / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 12.5 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two zones, each lasting 12.5 mins. Zone 1: Chipper with large sets; athletes can break sets into smaller pieces. Choose challenging weights; aim to complete the sequence twice. Zone 2: Partner workout with 40m of lunges for one athlete. Aim for 25%+ overload compared to competition weight. Second athlete performs core strength couplet until sled push is finished
- Zone 1
  Chipper
  - DB Deadlifts30 reps
    Thay bằng: KB Deadlift
  - DB Hex Floor Press40 reps
  - Alt DB Snatches40 reps
  - DB Hang Clean30 reps
- Zone 2
  - Partner 1KB Walking Lunge40 m
  - Partner 2
    Hollow Body Flutter Kicks40 reps
    High Plank Alternating Knee Tucks20 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference