Power

Power #27

Thời lượng: 52 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Row Erg
Sandbag
Sled
Wallball

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many rounds as possible in 3.5 minutes
- Spiderman Pushup
- Power up
- Good Mornings
- Lateral Lunges
Core and More
Intervals · 19 phút · Tập 8 phút / Nghỉ 1:30 · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 8 min Work/ 90s Rest, 2 Rounds
Ghi chú của coach
Divide class into two groups. Zone 1: Individual AMRAP workout. Athletes select challenging push press weight for 5x reps. Goal: maximum rounds with challenging weight. Zone 2: Partner workout with a sandbag. Partner completes 10x sandbag jump squats and 30x sandbag walking lunges. Switch roles; non-working partner rows until finished
- Zone 1
  DB AMRAP
  - DB Push Press
  - DB Deadlifts
    Thay bằng: KB Deadlift
  - DB Bent Over Rows
- Zone 2
  Partner Workout. Partner 1: Sandbag exercises, Partner 2: row until partner finishes
  - Sandbag Jump Squat
  - Sandbag Walking Lunges
    Partner 1 TIMER
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - RowErg
    Partner 2
    Thay bằng: SkiErg
TOTM Strength
Mỗi phút (TOTM) (đầu mỗi phút) · 24 phút · Tập 5 phút / Nghỉ 1 phút · 4 vòng
Xoay trạm
Rep/Interval Scheme: 5 min Work/ 1 min Rest (4 Rounds)
Ghi chú của coach
Divide class into 4 groups. Each zone lasts 5 minutes, following a 5 round TOTM format. Coaches set clock for 60s/0s; 23 rounds total, transitioning athletes after 5 rounds. 60-second transition time allows athletes to gather equipment. Encourage athletes to select an aggressive rep target for all 5 rounds. They may adjust rep scheme after 1 round for recovery or pace quicker
- Zone 1
  Set a goal push distance. Possibly a down/back to save space in the room. Challenge athletes to push that distance as hard and quickly as possible to maximize recovery time
  - Overhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 2
  Athletes can choose from 15-20 Reps, meaning they can split the difference and do 17 or 18 if that’s the right number for them
  - Pushups
- Zone 3
  Wallball TOTM
  - Wallballs
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Zone 4
  Single arm DB snatches. To improve rep cycle rate, athletes can complete 2-3 in a row before switching arms
  - Alt DB Snatches
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference