Power

Power #87

Thời lượng: 49 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Ski Erg
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow
- Rotational Push-ups
- Extreme Climber Stretch
- DB OH Reverse Lunge
Core and Leg Power (Partner Workout)
Intervals · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two zones. Zone 1: 9-minute partner workout focusing on core strength on the ski erg with a steady tempo. Use medium weight DB for discus; heavier weights allowed for Pull Through. Zone 2: Partner workout emphasising speed with sled; use 1-2 plates lighter than competition weight. Workout combines powerful effort and aerobic conditioning
- Zone 1
  Partner 1: DB Couplet (TIMER), Partner 2: Skierg until partner finishes
  - DB Discus
  - DB Pull Throughs
    Partner 1 (TIMER)
  - SkiErg
    Partner 2
- Zone 2
  Partner 1: Sled Push (TIMER), Partner 2: Rest until partner finishes
  - Underhand Sled Push
    Partner 1 (TIMER)
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ (Partner 2)
TO2M
Mỗi 2 phút (TO2M) (mỗi 2 phút) · 18 phút · Tập 2 phút / Nghỉ 0s · 9 vòng
Xoay trạm
Ghi chú của coach
Divide class into two 8min zones. 2min transition period included. Clock set to 2mins work, 0s rest, 4 rounds. Each zone consists of 4 rounds. Rest based on time left post-exercises. 5th round serves as a 2min transition. Coaches should instruct both zones beforehand. Provide refresher during transition
- Zone 1
  4 Rounds (2 mins each)
  - KB Deadlift
  - Dual KB Rack squat
    KB Goblet Squat Optional
  - Nghỉ
- Zone 2
  4 Rounds (2 mins each)
  - DB 1 Arm Push Press
    Per Arm
    Thay bằng: KB 1 arm Push Press
  - DB 1 Arm Row
    Per Arm
    Thay bằng: Kettlebell 1 Arm Row
  - Nghỉ
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference