Power #190 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through in 4 minutes
- Cat-Cow4 reps
- Situp to Glute Bridges6 reps
- Wide to Narrow Pushups6 reps
- Runner's Lunge6 reps
Full Body Supersets - Chipper Style
Intervals · 14 phút · Tập 14 phút / Nghỉ 0s
Individual block consisting of supersets. Includes a large set of weighted movement (30 reps). Followed by 20 or 30 bodyweight reps. Bodyweight squats and lunges are explosive movements
- DB Goblet Squats30 reps
  Thay bằng: KB Goblet Squats
- Jump Squats20 reps
- DB Hex Floor Press30 reps
- Pushups20 reps
- DB Reverse Lunges30 reps
- Jumping Switch Lunge20 reps
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 class into 2 zones, each with 11-minute partner workout and 2-minute transition. Zone 1 focuses on upper body with heavy weights for 1 arm rows and full-body push press. Zone 2 targets legs with a low squat hold and sled work, pulling and pushing 10m each, using competition weight. Partner can stop low squat once pull is completed
- Zone 1
  - Partner 1DB 1 Arm Row20 reps10x per sideThay bằng: Kettlebell 1 Arm Row
  - Partner 2DB Push PressUntil Partner 1 finishes
- Zone 2
  - Partner 1
    Underhand Sled Push10 m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
    Sled Pull10 m
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - Partner 2Low Squat HoldUntil Partner 1 finishes
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference