Power

Power #208

Thời lượng: 48 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Row Erg
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-Cow4 reps
- Divebomber Push-ups6 reps
- Extreme Climber Stretch8 reps
- Hamstring walkouts4 reps
Core and Power
Tập theo cặp · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 8 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Split class into two zones for 2 x 8-minute workouts. Zone 1: 8-minute DB workout focusing on core strength and balance. Includes Dual DB snatches for hamstrings, glutes, low back, and upper back. Athletes alternate movements until time expires. Zone 2: Partner relay in a “take what you want” format. One partner works, the other rests; aim to complete first 2 tasks quickly. Switch partners when fatigue sets in
- Zone 1
  Dumbbell Core Couplet
  - DB Discus10 reps
  - Dual DB Snatch20 reps
- Zone 2
  Partner Relay - Share the work however. Switch as often as needed. One partner works, one partner rests
  - Wallballs150 reps
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - Underhand Sled Pushmax m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ (Partner 2)
  - Underhand Sled Push100 reps
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
TOTM
Mỗi phút (TOTM) (đầu mỗi phút) · 19 phút · Tập 1 phút / Nghỉ 0s · 19 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide class into four 4-minute zones, with 60s/0s intervals for 19 rounds. Athletes complete 4 rounds of 60s at each zone, with 60 seconds to transition. Two zones focus on machine power output (row erg and ski erg), and two on functional leg movements. Athletes should scale rep schemes, ideally with 10-20 seconds rest; allow dropping counts if needed. Ensure accessibility while challenging higher-level athletes
- Zone 1Calorie Ski16 cal
- Zone 2DB Thrusters16 reps
- Zone 3Calorie Row16 cal
- Zone 4Kettlebell Step ups16 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference