Power

Power #200

Thời lượng: 50 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Ski Erg
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 3.5 minutes
- Cat-Cow4 reps
- Extreme Climber Push-ups8 reps
- Low Plank Hip Rotations16 reps
- Bird Dog8 reps
Partner Power Workouts
Tập theo cặp · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 8 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Class divided into two 8-minute zones with 2-minute transitions. Zone 1 focuses on core, power output, and shoulders; combines push presses and ski erg. Athletes must complete push presses promptly before resting; weights should be relatively heavy. Zone 2 targets quads and glutes; involves Bulgarian split squats and jump squats. One athlete performs 10 jump squats while the partner does split squats. Athletes must transition quickly to jump squats before resting
- Zone 1
  Partner Workout
  - Partner 1SkiErg150 m
  - Partner 2linh hoạt
    DB Push Press7 reps
    Nghỉ hết thời gian còn lại
- Zone 2
  Partner Workout
  - Partner 1KB Hanging Bulgarian Split Squat10 reps5x per side
  - Partner 2linh hoạt
    Jump Squats10 reps
    Nghỉ hết thời gian còn lại
Sức mạnh toàn thân
Intervals · 21 phút · Tập 6 phút / Nghỉ 1 phút · 3 vòng
Xoay trạm
Rep/Interval Scheme: 6 min Work/ 1 min Rest, 3 Rounds
Ghi chú của coach
Divide the class into three groups focusing on different equipment. Athletes have 1 minute to change zones after each 6 minute effort. Zone 1: Ascending rep counts, starting at 2x per exercise, increasing by 2x each round to build intensity and muscular endurance. Encourage athletes to use heavier weights in Zone 1 due to low starting rep counts. Zone 2: Sled partner workout, one partner drags the sled 8m then pushes it back while the other rests. Focus on powerful, intense efforts in Zone 2 followed by recovery. Zone 3: Start with 5x heavy KB reset swings for power and explosiveness. Follow with 10x KB goblet squats, maintaining a braced core. Minimise rest between exercises in Zone 3, but ensure swings are performed deliberately
- Zone 1
  Ascending couplet - Add 2 reps each rounds
  - DB Thrusters2 reps
  - Burpees Chest to Floor2 reps
- Zone 2
  I Go, You Go
  - Sled Pull8 m
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - Underhand Sled Push8 m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 3
  KB Core Strength
  - KB Reset Swings5 reps
  - KB Goblet Squats10 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference