Power

Power #83

Thời lượng: 48 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through as you can in 3.5 minutes
- Cat-Cow
- Rotational Push-ups
- Extreme Climber Stretch
- Lunge and Twist
Partner Core Workout
Tập theo cặp · 9 phút · Tập 9 phút / Nghỉ 0s
Select a heavy DB!
Ghi chú của coach
Partner workout requires either individual lanes or halved space with double lengths. One athlete performs 20m of 1 arm Overhead Walking Lunges as the timer. Encourage athletes to select a heavy weight; a mixed grip with an additional dumbbell is allowed. The second partner performs climbers and hollow body jacks until their turn. Both exercises engage the core significantly
- DB Overhead Walking Lunge
  Partner 1 TIMER
- Spiderman Climber
  Partner 2
- Hollow Body Jacks
Interval theo vùng
Intervals · 30 phút · Tập 2 phút / Nghỉ 30s · 12 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 2 min Work/ 30s Rest, 12 Rounds
Ghi chú của coach
Divide class into four zones, each lasting 2 minutes with a 30-second transition. Zone 1: Rower, aim for RPE 8, a competition pace effort. Zone 2: Sled push sprints focusing on force, speed, and power; legs should burn and reach muscle failure by final sprints. Zone 3: DB couplet, avoid putting weights down; bicep curls will fatigue shoulders before Arnold thrusters. Zone 4: Alternate legs every 5 reps, using one or two kettlebells
- Zone 1
  RPE 8
  - RowErg
    Thay bằng: SkiErg
- Zone 210s
  50% Competition Weight, Rest 10s, repeat
  - Underhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ 10s
- Zone 3
  Couplet
  - DB Arnold Press
  - DB Supinated Bicep Curl
- Zone 4
  Switch every 5 reps
  - KB Single Leg Deadlift (2 Handed)
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference