Power

Power #48

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

Dụng cụ

Bench
Box
Dumbbell
Kettlebell
Row Erg
Sled
Suspension Trainer

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform the exercise for 4 minutes. Complete as many rounds as possible
- Cat-Cow
- Fire Hydrant
- Spiderman Pushup
- Squat Jack
Partner Core Strength
Tập theo cặp · 13 phút · Tập 13 phút / Nghỉ 0s
Xoay trạm
Partner workout focuses on Bulgarian split squats and Deadlifts. Partner 1 times the workout while performing exercises. Add a BB plate under front foot for deeper Bulgarian split squats. Partner 2 focuses on upper body strength
- KB Hanging Bulgarian Split Squat
  Partner 1 TIMER
- KB Deadlift
- DB Devil's Press
  Partner 2
- DB Deficit Pushup
Power Output and Strength
Tập theo cặp · 30 phút · Tập 13 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 13 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Workout consists of 2 zones with athletes divided evenly. Zone 1 focuses on power output with aggressive rowing until leg exhaustion. Transition quickly to sled for an all-out effort, followed by rest time. Zone 2 follows an “I Go, You Go” format aimed at heavy lifting for chest, shoulders, and triceps. Athletes should recover fully before their next lift
- Zone 1
  Partner Workout
  - RowErg
    Partner 1 TIMER
    Thay bằng: SkiErg
  - Underhand Sled Push
    Partner 2
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Suspension Trainer Backward Sled Drag
- Zone 2
  Partner Workout
  - DB Bench Press
    Partner 1 TIMER
  - DB Push Press
  - Nghỉ (Partner 2)
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference