Power

Power #100

Thời lượng: 48 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Sled
Wallball
Row Erg
Ski Erg

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow
- Divebomber Push-ups
- Extreme Climber Stretch
- Hamstring walkouts
Core and Power
Tập theo cặp · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 8 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Split class into two zones for 2 x 8-minute workouts. Zone 1: 8-minute DB workout focusing on core strength and balance. Includes Dual DB snatches for hamstrings, glutes, low back, and upper back. Athletes alternate movements until time expires. Zone 2: Partner relay in a “take what you want” format. One partner works, the other rests; aim to complete first 2 tasks quickly. Switch partners when fatigue sets in
- Zone 1
  Dumbbell Core Couplet
  - DB Discus
  - Dual DB Snatch
- Zone 2
  Partner Relay
  - Underhand Sled Push
    Partner 1 - Switch whenever you want
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Wallballs
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - Underhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ (Partner 2)
TOTM
Mỗi phút (TOTM) (đầu mỗi phút) · 19 phút · Tập 1 phút / Nghỉ 0s · 19 vòng
Phần chínhXoay trạm
Ghi chú của coach
Divide class into four 4-minute zones, with 60s/0s intervals for 19 rounds. Athletes complete 4 rounds of 60s at each zone, with 60 seconds to transition. Two zones focus on machine power output (row erg and ski erg), and two on functional leg movements. Athletes should scale rep schemes, ideally with 10-20 seconds rest; allow dropping counts if needed. Ensure accessibility while challenging higher-level athletes
- Zone 1
  4 Rounds - 60 each
  - Calorie Ski
- Zone 2
  4 Rounds - 60 each
  - DB Thrusters
- Zone 3
  4 Rounds - 60 each
  - Calorie Row
- Zone 4
  4 Rounds - 60 each
  - Kettlebell Step ups
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference