Power

Power #158

Thời lượng: 53 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Row Erg

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
- Cat-Cow4 reps
- Hamstring Bridge6 reps
- Walkout Pushup6 reps
- Low Plank Hip Rotations12 reps
Sức mạnh core
Tập theo cặp · 19 phút · Tập 8 phút / Nghỉ 1:30 · 2 vòng
Xoay trạm
Rep/Interval Scheme: 8min Work/ 90s Rest, 2 Rounds
Ghi chú của coach
Evenly divide your class into two zones. Each zone is an 8 minutes block, with 90s to transition to the other Zone. Zone 1: This is an ascending triplet. The Hollow Body up and Overs remain at 20 reps. Zone 2: The timer does the KB swings while the other partner does the pushups and as many Spiderman climbers as possible for the remaining time. This is a lot of hip flexor in addition to abs, glute and shoulders
- Zone 1
  Add 2 reps each time to the snatches and row
  - Dual DB Snatch4 reps
  - Hollow Body Up and Over20 reps
  - Superman Rows4 reps
- Zone 2
  Partner Workout
  - Partner 1Russian KB Swings30 reps
  - Partner 2linh hoạt
    Knee Tuck Push-ups10 reps
    Spiderman Climberhết thời gian còn lại
Sức mạnh theo cặp
Tập theo cặp · 25 phút · Tập 11 phút / Nghỉ 1:30 · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 11min Work/ 90s Rest, 2 Rounds
Ghi chú của coach
Evenly Divide Your Class into 2 Zones. Each zone is an 11 minute partner workout with a 90 second transition period. Zone 1 is about unilateral strength. Single arm and single leg movements. The goal is to lift HEAVY and to finish the step ups with time to recover. Ideally 20+ seconds. Zone 2 the goal is to row at a hard effort to rack up the calories, but also to lift heavy on the squats. 20 reps should be HARD!
- Zone 1
  - Partner 1
    DB 1 Arm Push Press12 reps
    6 reps each side
    Thay bằng: KB 1 arm Push Press
    DB 1 Arm Row12 reps
    6 reps each side
    Thay bằng: Kettlebell 1 Arm Row
  - Partner 2
    Single Leg step up12 reps
    6 reps each side
    Nghỉ (Until swap)
- Zone 2
  Take away 2 rack squats for every 30 calories rowed
  - Partner 1DB Rack Squat20 reps
  - Partner 2RowErgmax m · hết thời gian còn lạilinh hoạtThay bằng: SkiErg
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference