Power #122 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Situp to Glute Bridges6 reps
- Wide to Narrow Pushups6 reps
- Runner's Lunge12 reps
  6 each leg
Sức mạnh theo cặp
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Ghi chú của coach
Class divided into 2 zones, each with an 11 minute partner workout and a 2 minute transition. Zone 1: Progression includes an extra rep for each squat and floor press; maintain previous weights. Zone 2: A challenging leg workout; includes low squat holds to build lactic acid and sled work. Sled routine: pull 10m, then push 10m with competition weight for pulling; partner can release low squat once pull is complete
- Zone 1
  If time remains, rest OR restart
  - 5 sets of20s
    DB Rack Squat8 reps
    Nghỉ 20s
  - 5 sets of20s
    DB Floor Press8 reps
    Nghỉ 20s
- Zone 2
  - Partner 1
    TIMER
    Sled Pull10 m · 78-103 kg
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
    Underhand Sled Push10 m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Partner 2
    Until Partner 1 finishes
    Low Squat Hold
Full Body Conditioning
AMRAP · 14 phút · Tập 14 phút / Nghỉ 0s
14 minutes of higher volume workout. Athletes need two kettlebells or can use dumbbells
- Dual KB Deadlift20 reps
- Extreme Mountain Climbers with Pushups30-40 reps
- Dual KB OH Forward Lunge30-40 reps
- Kettlebell 1 Arm Row40 reps
  20 reps per arm
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference