Power

Power #150

Thời lượng: 53 phút
RPE mục tiêu: 9
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete maximum rounds in 3.5 minutes
- Low Plank Hip Rotations12 reps
- Cossack Squats8 reps
- Blast Off Push-ups8 reps
- Cat-Cow4 reps
Công suất
Intervals · 28 phút · Tập 12 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide class into two 12-minute zones. Zone 1: Partner workout with sled push and suspension trainer squats. Partner 1 pushes sled 10m, then drags it back using squat hike. Repeat 10m out and 10m back; Partner 2 rows until Partner 1 finishes. Maintain RPE 7+ in Zone 1. Zone 2: AMRAP for 11 minutes, focusing on maximum rounds. Use challenging weights as rep counts increase
- Zone 1
  Partner Workout = Partner 1: Sled push, Partner 2: Row at RPE 7+ until Partner finishes
  - Overhand Sled Push10 m
    Partner 1 TIMER
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Sled Pull10 m
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - RowErgRPE 7
    Partner 2 - Until Partner 1 Finishes
    Thay bằng: SkiErg
- Zone 2
  SOLO Ascending AMRAP = Add one rep to each round
  - DB OH Strict Press3 reps
  - DB OH Tricep Extension3 reps
  - DB Bent Over Rows3 reps
Sức mạnh chức năng
Intervals · 16 phút · Tập 6 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Ghi chú của coach
Divide athletes into 2 zones, each lasting 6 minutes. 2-minute transition between zones. Zone 1 focuses on leg strength: 50x KB Goblet Reverse Lunges and max rep challenge. Athletes should track their reps and set goals (e.g., 50 squat jacks). Zone 2 is an AMRAP for ab strength, chest, and shoulders
- Zone 1
  Leg Strength = Task 1: KB Goblet reverse lunges. Task 2: Max reps KB squat jacks for remaining time
  - KB Goblet Reverse Lunge50 reps
    Task 1
  - KB Squat Jacksmax reps
    Task 2
- Zone 2
  Core Strength AMRAP
  - Overhead Situp8 reps
  - Mountain Climbers50 reps
  - DB Flutter Press Dual16 reps
    Thay bằng: KB Flutter Press
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference