Power

Power #113

Thời lượng: 48 phút
RPE mục tiêu: 6
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Walkout Pushup4 reps
- Inside-outside Plank Jumps8 reps
- Cossack Squats8 reps
Zone Power
Intervals · 27 phút · Tập 8 phút / Nghỉ 1 phút · 3 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide class into 3 zones; each zone lasts 8 minutes with 1-minute transition. Each zone has tasks followed by a 30-second rest, aiming for high effort. Zone 1: Use lighter weights and complete all 16 reps before resting. Zone 2: Perform 8 split squats on each side with front foot on a plate for deeper engagement. Zone 3: Focus on hamstrings, glutes, and back; encourage heavy weights
- Zone 130s
  Shoulder Superset
  - DB Front Raise8 reps
  - DB Reverse Fly8 reps
  - Nghỉ 30s
- Zone 230s
  Single Leg Strength
  - DB Deficit Split Squat16 reps
  - Nghỉ 30s
- Zone 330s
  Deadlift Cluster Sets
  - Dual KB Deadlift16 reps
  - Nghỉ 30s
Bài kết thúc
Tập theo cặp · 12 phút · Tập 5 phút / Nghỉ 1 phút · 2 vòng
Xoay trạm
Ghi chú của coach
Divide class into two 5-minute zones with 1-minute transition. Zone 1: Partner workout - 'I Go, You Go'. One athlete performs 5 Bicep curls followed by 8 DB Strict-press with medium weights. Challenge athletes with weight selection for curls. Zone 2: Simple couplet - complete as many rounds as possible in 5 minutes
- Zone 1
  I Go, You Go
  - Partner 1
    DB Supinated Bicep Curl5 reps
    DB OH Strict Press8 reps
  - Partner 2
    Nghỉ
- Zone 2
  Couplet Finisher
  - DB Bent Over Rows12 reps
  - DB Rack Squat8 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference