Power

Power #149

Thời lượng: 53 phút
RPE mục tiêu: 9
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Sandbag
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many rounds as possible in 3.5 minutes
- Speed Skaters12 reps
- Cat-Cow4 reps
- Plank Jack Push-ups8 reps
- OH Squats12 reps
Monster Reps
AMRAP · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide class into two zones, each lasting 11 minutes with a 2-minute transition. Zone 1 is an AMRAP; athletes do as many rounds as possible in 11 minutes with challenging weights. Zone 2 is a partner workout: one athlete does 30 KB Bent over rows while the other performs Step Ups with a sandbag. In Zone 2, the athlete must complete 3 consecutive reps on one leg before switching
- Zone 1
  AMRAP Triplet
  - DB Split Squats25 reps
  - DB Rack Squats25 reps
  - DB Push Press25 reps
- Zone 2
  Partner Workout = Partner 1 TIMER: Bent Over Row, Partner 2: Sandbag Step ups until partner finishes
  - Sandbag Step Upsmax reps
    Partner 2
  - KB Bent Over Row30 reps
    Partner 1 TIMER
Sức mạnh chức năng
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Divide class into 2 zones, each lasting 7 minutes. 2-minute transition between zones. Zone 1: “I Go, You Go” with hard sled pushes (100-125% of competition weight). Zone 2: AMRAP with ascending burpees (+1 each time) and deadlifts at 5x
- Zone 1
  "I Go, You Go" Sled Push= Partner 1: Sled push, Partner 2: Rest until partner finishes
  - Nghỉ (Partner 2)
  - Overhand Sled Push10 m
    Partner 1 TIMER
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 2
  Ascending AMRAP Finisher = Add one rep to burpees only each round
  - Burpees Chest to Floor1 reps
  - DB Deadlifts5 reps
    Thay bằng: KB Deadlift
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference