Power

Power #28

Thời lượng: 51 phút
RPE mục tiêu: 9
Số block: 4

Dụng cụ

Barbell Plate
Box
Dumbbell
Kettlebell
Row Erg
Ski Erg
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many rounds as possible in 4 minutes
- Cat-Cow
- Inside-outside Plank Jumps
- Situp to Glute Bridges
- Alt Lateral Bear Crawl
Sức mạnh chức năng
Intervals · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two groups. Zone 1: Individual AMRAP with aggressive DBs, starting at 2x reps, increasing rapidly up to max in 10mins. Zone 2: Partner workout with arm-over-arm sled pulls, 7.5m each way. One partner holds a hollow body while the other pulls sled, aiming for 40-60 seconds. Adjust sled weight for ease of movement, using DBs for quick load modification
- Zone 1
  Asending AMRAP (+2 reps each round)
  - DB Thrusters
  - Pushups
  - Jumping Switch Lunge
- Zone 2
  Partner Workout
  - Arms Only Sled Pull
    Partner 1 TIMER
  - Hollow Body Hold
    Partner 2
Interval cường độ cao
Intervals · 20 phút · Tập 1 phút / Nghỉ 20s · 15 vòng
Xoay trạm
Rep/Interval Scheme: 60s Work/ 20s Rest, 15 Rounds
Divide class into 5 groups. Each zone lasts 60 seconds with a 20-second transition. Have athletes rotate clockwise. Recommend DB weights of ⅓ to ½ of total bodyweight
- Zone 1Burpee to Plate
- Zone 2
  Switch at 30 seconds
  - DB Bulgarian Split Squat
    Thay bằng: KB Hanging Bulgarian Split Squat
- Zone 3
  RPE 9
  - Row Sprint
- Zone 4KB Deadlifts to High Pull
- Zone 5
  RPE 9
  - Ski Erg Sprint
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference