Power #115 · Power

Khởi động
AMRAP · 3:30 · Tập 3:30 / Nghỉ 0s
Xoay trạm
Complete as many times through as you can in 3.5 minutes
- Cat-Cow4 reps
- Blast Off Push-ups8 reps
- Speed Skaters12 reps
- DB Skier Swing12 reps
Sức mạnh core
Intervals · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide the class into two zones for a solo AMRAP, 7 minutes each, with a 2-minute transition. Zone 1 requires each athlete to use 2 kettlebells for deadlifts only. Zone 2 is a big engine workout; athletes should aim for as many rounds as possible, with squat cleans increasing by 1 rep each round
- Zone 1
  Ascending KB AMRAP
  - Dual KB Deadlift4 reps
    +4 reps every round
  - Hollow Body Rock4 reps
    +4 reps every round
  - Rotational Push-ups4 reps
    +4 reps every round
- Zone 2
  DB AMRAP Couplet
  - DB Squat Cleans1 reps
    +1 rep every round
  - Burpees Chest to Floor4 reps
Power Output Intervals
Intervals · 24 phút · Tập 5 phút / Nghỉ 1 phút · 4 vòng
Xoay trạm
Divide class into 4 zones for endurance workouts. Each zone begins with an exercise to failure. Athletes then perform a second task before returning to the initial exercise. Goal is to complete maximum total repetitions
- Zone 1
  Complete DB Push press until failure, every rest complete 5 pushups
  - DB Push Pressmax reps
    Work until failure
  - Pushups5 reps
    Every time you rest
- Zone 2
  Complete wallballs until failure, every rest complete 5 jump squats
  - Wallballsmax reps
    Work until failure
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - Jump Squats5 reps
    Every time you rest
- Zone 3
  Everytime you break on sled, complete 10 bodyweight walking lunges
  - Underhand Sled Pushmax reps
    Work until failure
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Bodyweight Lunges10 reps
    Every time you rest
- Zone 4
  Complete KB Bent Over Row until failure, every time you rest complete 5 KB Goblet Squats
  - KB Bent Over Rowmax reps
    Work until failure
  - KB Goblet Squats5 reps
    Every time you rest
Thả lỏng
Thả lỏng · 5 phút
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