Power

Power #81

Thời lượng: 53 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Bench
Dumbbell
Kettlebell
Medball
Sandbag

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through in 4 minutes
- Cat-Cow
- Hamstring Bridge
- Walkout Pushup
- Low Plank Hip Rotations
Sức mạnh core
Intervals · 19 phút · Tập 8 phút / Nghỉ 1:30 · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 8 min Work/ 90s Rest, 2 Rounds
Divide class into two 8-minute zones with 90s transition. Zone 1: Triplet with consistent rep counts, medium weights. Zone 2: Triplet with a sandbag, focusing on anterior and posterior strength
- Zone 1
  Core Triplet
  - Dual DB Snatch
  - Spiderman Climber
  - DB Pullover Situp
- Zone 2
  - Sandbag Good Morning
  - Sandbag Zercher Lunge Forward
  - Pushup Power up
Sức mạnh toàn thân
Intervals · 25 phút · Tập 11 phút / Nghỉ 1:30 · 2 vòng
Xoay trạm
Rep/Interval Scheme: 11 min Work/ 90s Rest, 2 Rounds
Divide athletes into 2 zones for 11-minute workouts with a 90-second transition. Zone 1 focuses on unilateral strength with heavy single arm and leg movements, aiming for 20+ seconds recovery after Touchdown squats. Zone 2 targets maximum rounds while incorporating core bracing
- Zone 1
  Partner 1: DB exercises, Partner 2: Squats then rest for remaining time
  - DB 1 Arm Push Press
    Thay bằng: KB 1 arm Push Press
  - DB 1 Arm Row
    Partner 1 TIMER
    Thay bằng: Kettlebell 1 Arm Row
  - Touchdown Squat (Bench)
    Partner 2
- Zone 220s
  After exercises, rest 20s then repeat
  - KB Mixed Loaded Kneel To Stand (low)
  - KB Gunslinger Swing
  - Inside-outside Plank Jumps
  - Nghỉ 20s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference