Power #34 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible in 3.5 minutes
- Cat-Cow
- Rotational Push-ups
- Extreme Climber Stretch
- Lunge and Twist
Partner Core Workout
Tập theo cặp · 11 phút · Tập 11 phút / Nghỉ 0s
Partner workout requiring space adjustment for lunges. 20m of 1-arm Overhead Walking Lunges acts as a timer. Encourage athletes to use a heavy weight; mixed grip allowed. Waiting partner performs flutter kicks until it's their turn. Focus on core engagement in both exercises
- DB Mixed Loaded Walking Lunge (High)
  Partner 1 TIMER
- Spiderman Climber
  Partner 2
- Hollow Body Flutter Kicks
Interval theo vùng
Intervals · 30 phút · Tập 2 phút / Nghỉ 30s · 12 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 2 min Work/ 30s Rest, 12 Rounds
Ghi chú của coach
Divide class into four zones, each for 2 minutes with a 30-second transition. Zone 1: Rowing at RPE 8, simulating competition pace. Zone 2: Sled push sprints focusing on force, speed, and power, aiming for muscle failure by final sprints. Zone 3: DB couplet, athletes maintain standing position without putting down weights, bicep curls tiring shoulders before Arnold presses. Zone 4: Deadlift cluster sets with heaviest tolerable weights, using DBs or barbell as needed, with short rest before next set
- Zone 12 phút
  RPE 8
  - RowErg2 phút
    Thay bằng: SkiErg
- Zone 210s
  Sled @ 50% competition weight, rest 10 seconds, repeat
  - Overhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ 10s
- Zone 3
  Couplet
  - DB Arnold Press
  - DB Supinated Bicep Curl
- Zone 45s
  Deadlift Cluster Sets, Rest 5 seconds, repeat
  - KB Deadlift
  - Nghỉ 5s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference