Power #44 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 3.5 minutes
- Cat-Cow
- Divebomber Push-ups
- Lateral Lunges
- Extreme Climber Push-ups
Công suất
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 45 phút · Tập 14 phút / Nghỉ 1 phút · 3 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 14 min Work/ 1 min Rest, 3 Rounds
Ghi chú của coach
Divide class into 3 zones, each 8 minutes. Zone 1: Focus on single leg strength with KB for step ups and tightrope Deadlifts. Zone 2: “I Go, You Go” format with athletes pushing sleds for maximal effort. Zone 3: Core strength exercises with Midas touch using any equipment to stabilise and minimise body rotation. DB rack squats can be modified to goblet squats if needed
- Zone 1
  Single Leg Strength = Rest 20 seconds then repeat the two exercises
  - KB Single Leg Step up (Hang)
  - KB Tightrope Deadlift
- Zone 2
  "I Go, You Go" Sleds = Partner 1: Sled push, Partner 2: Rest until partner finishes
  - Underhand Sled Push
    Partner 1 TIMER
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 3
  Core Strength Couplet
  - DB Midas Touch
  - DB Rack Squats
Double Tabata
Double Tabata · 16 phút · Tập 40s / Nghỉ 20s · 16 vòng
Xoay trạm
Rep/Interval Scheme: 40s Work/ 20s Rest, 16 Rounds (4 times each zone)
Divide class into 4 zones, each lasting 40 seconds. 20 seconds rest between rounds. Complete each zone 4 times consecutively. Focus on intensity in each effort. Encourage athletes to count reps and match performance each round
- Zone 1
  RPE 9
  - Row Sprint
- Zone 2KB Reset Swings
- Zone 3DB Squat Cleans
- Zone 4Burpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference