Power

Power #30

Thời lượng: 53 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Sandbag
Sled
Suspension Trainer

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible in 3.5 minutes
- Spiderman Climber
- Rotational Push-ups
- Lunge and Twist
- Cossack Squats
Legs and Core
Intervals · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 8 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two groups: Zone 1 and Zone 2. Zone 1 has two tasks: a team task and a solo task. Team task: Partnered sandbag lunge (100m, 150m, or 125m). Solo task: Max reps of kettlebell swings with 5 penalty burpees for each weight drop. Zone 2: Ascending Triplet, each athlete participates individually. Begin counts at 4 reps, increase to 6 reps, then 8 reps, continuing to climb for 8 minutes
- Zone 1
  Partner to Solo Workout
  - Sandbag Walking Lunges
    Task 1: I go you go
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - Russian KB Swings
    Task 2
  - Burpees Chest to Floor
    Every time you break the KBs
- Zone 2
  Ascending Triplet: Add 2 reps each Round
  - DB Tightrope Deadlifts
  - Hamstring Bridge
  - Divebomber Push-ups
Power Training
Chipper theo cặp · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 10min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two groups for partner workouts in zones 1 and 2. Zone 1: Partner 1 times 300m row, Partner 2 completes task 1 until swap. Share 100 total reps; communicate progress before moving to max pushups task. Zone 2: Partner 1 times 20m backward sled drag, using a suspension trainer or rings. Use 2m strap length; long ropes can be alternatives if non-disruptive. Partner 2 holds a plank until failure, then switches to a low plank for duration
- Zone 1
  Partner Chipper
  - RowErg
    Partner 1 TIMER
    Thay bằng: SkiErg
  - Alt DB Snatches
    Partner 2
  - Pushups
- Zone 2linh hoạt
  Partner Workout
  - Suspension Trainer Backward Sled Drag
    Partner 1 TIMER
  - Lalanne Plankhết thời gian còn lại
    Partner 2
  - Low Plankhết thời gian còn lại
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference