Power

Power #166

Thời lượng: 49 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Sandbag
Ski Erg
Wallball

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Hamstring walkouts6 reps
- OH Bowler Lunge8 reps
- Plank Jack Push-ups10 reps
Full Body Chipper
Chipper · 16 phút · Tập 16 phút / Nghỉ 0s
Everyone has their own set of DBs. The objective is to complete each exercise with as few breaks as possible, and to finish the entire workout. If an athlete finishes the entire chipper, they should just restart and keep working
- Pushups50 reps
- DB Bent Over Rows50 reps
- Pushups50 reps
- DB Deadlifts50 reps
  Thay bằng: KB Deadlift
Tập theo cặp
Tập theo cặp · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 10 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Evenly divide your class into two groups. Each group has a partner workout. Set the clock for 10min/2min; 2 Rounds. Zone 1: This is partner workout where the goal is to lunge quickly and with power. Athletes can opt to use DBs or KBs for weights if sandbags aren’t available. Zone 2: The key is to ski with pace and power. Challenge your athletes to go unbroken on the wallballs.
- Zone 11s
  Partner Workout
  - Sandbag OH Walking Lunges25 m
    Partner 1 TIMER
  - Low Plank
    Partner 2
- Zone 21s
  Partner Workout
  - SkiErg200 m
    Partner 1 TIMER
  - Wallballsmax reps
    Partner 2
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference