Power #90 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through as you can in 4 minutes
- Cat-Cow
- Situp to Glute Bridges
- Wide to Narrow Pushups
- Runner's Lunge
Full Body Chipper
Chipper · 15 phút · Tập 15 phút / Nghỉ 0s
Athletes can use their own DBs for the workout. Using the same DBs throughout is ideal, but not mandatory. Upon completion of the chipper, athletes should restart and attempt to finish again
- Dual DB Snatch
- DB Jump Squat
- Knee Tuck Push-ups
- DB Thrusters
- Jackknife Situps
Sức mạnh theo cặp
Tập theo cặp · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 11 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide the class into 2 zones. Each zone features a 12-minute partner workout with a 2-minute transition. Zone 1: One partner performs Bench Press while the other rests after Jump Squats. Zone 2: The timer is the lunge; partners switch roles after finishing. The second partner does 5 deadlifts post-lunges, then rests for remaining time
- Zone 1
  Partner Workout
  - DB Alt Bench Press (Bottoms Up)
    Partner 1 (TIMER)
  - Jumping Switch Lunge
    Partner 2
  - Nghỉ
- Zone 2
  Partner Workout
  - Sandbag Walking Lunges
    Partner 1 (TIMER)
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - KB Deadlift
    Partner 2
  - Nghỉ
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference