Power #146 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many rounds as possible in 3.5 minutes
- Speed Skaters12 reps
- Squat Jack12 reps
- Blast Off Push-ups8 reps
- Cat-Cow4 reps
Sức mạnh core
Intervals · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Divide class into two zones for a solo AMRAP of 7 minutes each. Allow 2 minutes for transition between zones. Zone 1 focuses on kettlebells, targeting abdominal strength, core bracing, and posterior chain. Zone 2 focuses on dumbbells, combining core bracing and posterior strength
- Zone 1
  Solo KB AMRAP
  - KB Goblet Kneel To Stand5 reps
    Per side
  - Russian KB Swings25 reps
  - KB Teapot10 reps
    Per side
- Zone 2
  Solo DB AMRAP
  - DB Renegade Row10 reps
  - DB Devil's Press10 reps
  - DB Hang Clean10 reps
Power Output Intervals
Intervals · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Divide class into 4 anaerobic zones. Each zone starts with an initial exercise until failure. Athletes must complete the second task before returning to the initial exercise. Goal: Maximise total reps
- Zone 1
  Pushups *until failure* Every time you rest, 100m Skierg Sprint @ RPE 10, Repeat
  - Ski Erg Sprint100 m
  - Pushupsmax reps
- Zone 2
  Wallballs *until failure* Every time you rest, 5 x Burpees, Repeat
  - Wallballsmax reps
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - Burpees Chest to Floor5 reps
- Zone 3
  Max distance bent arm sled push *until failure* Every time you rest, 10 x bodyweight walking lunges, Repeat
  - Bodyweight Lunges10 reps
  - Overhand Sled Pushmax m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 4
  DB Deadlift *until failure* Every time you rest, 10 x Jump Squats, Repeat
  - DB Deadliftsmax reps
    Thay bằng: KB Deadlift
  - Jump Squats10 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference