Power #37 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Cat-Cow
- Rotational Push-ups
- Extreme Climber Stretch
- DB OH Reverse Lunge
Ascending Core Strength
AMRAP · 10 phút · Tập 10 phút / Nghỉ 0s
Solo block workout. Ascending AMRAP format. Begins with 10 reps, increasing to 20 and then 30
- Hollow Body Leg Raise
- Alt DB Snatches
- Blast Off Push-ups
- Low Plank Hip Rotations
Partner Supersets
Tập theo cặp · 32 phút · Tập 7 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 7 min Work/ 1 min Rest, 4 Rounds
Ghi chú của coach
Divide class into two 7-min zones. Conduct 4 rounds with 1-min transitions. Sequence: Zone 1, Zone 2, Zone 1, Zone 2. Zone 1 focuses on upper body with 12x DB Bench Press and 6x Narrow Pushups during switch. Zone 2 involves lower body with 8m sled push and drag, plus 8x Alt. plyo step ups. Partners rest for any remaining time after their sets. Ensure step ups are explosive
- Zone 1
  Partner Upper Body Supersets
  - DB Bench Press
    Partner 1 TIMER
  - Narrow pushup
    Partner 2
- Zone 2
  Partner Lower Body Supersets
  - Straight Arm Overhand Sled Push
    Partner 1 TIMER
  - Suspension Trainer Backward Sled Drag
  - Alt Plyo Step up
    Partner 2
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference