Power

Power #75

Thời lượng: 55 phút
RPE mục tiêu: 9
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Ski Erg
Sled
Wallball

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow
- Blast Off Push-ups
- Speed Skaters
- DB Skier Swing
Sức mạnh core
AMRAP · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 7 min Work/ 2 min Rest, 2 Rounds
Divide class into two zones for solo AMRAP of 7 minutes each, with 2-minute transition. Zone 1: Each athlete uses one kettlebell for swings only. Zone 2: Focus on dumbbells for a high-intensity workout with increasing cluster rounds
- Zone 1
  Solo KB AMRAP
  - Russian KB Swings
  - Hollow Body Up and Over
  - Rotational Push-ups
- Zone 2
  Solo DB AMRAP Couplet - Add 1 rep each round to DB Clusters
  - DB Clusters
  - Burpees Chest to Floor
Power Output Intervals
Intervals · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 6 min Work/ 1 min Rest, 4 Rounds
Divide class into 4 intense anaerobic zones. Each zone has an initial exercise until failure. Athletes perform a second task before returning to the initial exercise. Complete maximum total reps
- Zone 1
  Every time you rest, complete 100m Skierg then repeat
  - DB Push Press
  - Ski Erg Sprint
- Zone 2
  Every time you rest, complete 6 burpee broad jumps then repeat
  - Wallballs
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - Burpee Broad Jumps
    Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- Zone 3
  Every time you rest, complete 10 Bodyweight lunges then repeat
  - Underhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Bodyweight Lunges
- Zone 4
  Every time you rest, complete 10 jump squats then repeat
  - KB Bent Over Row
  - Jump Squats
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference