Power

Power #72

Thời lượng: 49 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Bench
Box
Dumbbell
Kettlebell
Row Erg
Sandbag
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
- Cat-Cow
- Walkout Pushup
- OH Squats
- Spiderman Climber
Zone Power
Intervals · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 6 min Work/ 1 min Rest, 4 Rounds
Divide the class into 4 zones. Each zone has 6 minutes of work. Zones 1, 3, and 4 include a built-in rest after the work. Athletes resume after the rest in these zones. Zone 2 consists of continuous work in a couplet. Include 1 minute of rest/transition time after each zone
- Zone 130s
  Chest Superset
  - DB Bench Press
  - Pushups
  - Nghỉ 30s
- Zone 2
  Couplet
  - RowErg
    Thay bằng: SkiErg
  - KB Goblet Reverse Lunge
- Zone 330s
  - Sandbag Step Ups
  - Sandbag Jump Squat
  - Nghỉ 30s
- Zone 420s
  - Arms Only Sled Pull
  - Nghỉ 20s
Bài kết thúc
Intervals · 12 phút · Tập 5 phút / Nghỉ 1 phút · 2 vòng
Rep/Interval Scheme: 5 min Work/ 1 min Rest, 2 Rounds
Ghi chú của coach
Zone 1 focuses on power and explosiveness. Athletes will perform 2 thrusters followed by 2 broad jumps. For space efficiency, athletes will do 1 broad jump out and 1 broad jump back. Increase thrusters by 1x each round (e.g., 3 thrusters, 4 thrusters, etc.). Broad jumps remain at 2x for the duration of 5 minutes. Zone 2 is an ascending core finisher starting with 5 kettlebell swings. Add an additional 5 swings each round. After swings, athletes perform 5 jackknife sit-ups, then return to swings. Jackknife sit-ups remain at 5x throughout
- Zone 1
  Ascending Power Finisher - Add 1 rep to Thruster each round
  - DB Thrusters
  - Broad Jumps
- Zone 2
  Ascending Core Finisher - add 5 reps to swings each round
  - Russian KB Swings
  - Jackknife Situps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference