Power

Power #89

Thời lượng: 48 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Barbell Plate
Box
Dumbbell
Kettlebell
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many times through as you can in 4 minutes
- Cat-Cow
- Knee Tuck Push-ups
- Hamstring Bridge
- Lunge and Twist
TOTM Strength
Mỗi phút (TOTM) (đầu mỗi phút) · 11 phút · Tập 11 phút / Nghỉ 0s
Phần chínhXoay trạm
Ghi chú của coach
Divide class into two Zones. Set clock for 60s work, 0s rest; 11 Rounds. Each Zone has 5 Rounds, followed by 60s recovery and zone switch. Each zone focuses on a specific TOTM sequence. Complete assigned sequence in 1 minute, maximise reps on second exercise. Restart at the top of the next minute. Zone 1: Focus on posterior chain to anterior, legs to upper body, pull to push. Zone 2: Emphasises core, posterior chain for swings, hip flexor and abdominal for hollow body work
- Zone 1
  Complete 5 Rounds before switching
  - DB Deadlifts
    Thay bằng: KB Deadlift
  - Frogger Pushup
- Zone 2
  Complete 5 Rounds before switching
  - Russian KB Swings
  - Hollow Body Rock
Posterior Strength
Tập theo cặp · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 6 min Work/ 60s Rest, 4 Rounds
Divide class into 2 zones: each zone has a 6-minute workout and 1-minute transition. Zone 1: Partner workout using Sled Push as the timer. Zone 2: Individual AMRAP Triplet; requires one barbell plate or DBs as alternative
- Zone 1
  Partner Workout
  - Overhand Sled Push
    Partner 1 (TIMER)
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - KB Hanging Bulgarian Split Squat
    Partner 2
- Zone 2
  AMRAP Triplet
  - Burpee to Plate
  - Barbell Plate Front Raise
  - BB Plate Ground To Overhead (GTOH)
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference