Power

Power #86

Thời lượng: 51 phút
RPE mục tiêu: 6
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sled
Suspension Trainer

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Bootstrapper
- Extreme Climber Stretch
- Wide Arm Pushup
- Speed Skaters
Sức mạnh nền
Intervals · 18 phút · Tập 1 phút / Nghỉ 30s · 12 vòng
Xoay trạm
Rep/Interval Scheme: 60s Work/ 30s Rest, 12 Rounds
Divide class into 4 Zones. 60s work, 30s rest per zone. Athletes complete 3 circuits around the room. Zones 1 and 3 have specific tasks, then a second exercise. Zone 2: Perform 10 High-Low Planks, then hold plank. Zone 4: Max pushups in 1 minute
- Zone 1
  Couplet
  - Burpees Chest to Floor
  - Speed Skaters
- Zone 2linh hoạt
  Couplet
  - Plank Up-Downs
  - Low Plankhết thời gian còn lại
- Zone 3
  Couplet
  - KB Deadlift
  - KB Farmer's Carry
- Zone 4
  Max reps in 60s
  - Pushups
Full Body Workout
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 10 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide class into two zones, each lasting 10 minutes with a 2-minute transition. Partner workout can be individual by adding a rest period (e.g. 30 seconds) between sets. Zone 2 is a chipper with high rep counts requiring breaks. Athletes complete all snatches before starting floor presses, and finish presses before rows. Use medium to heavy weights
- Zone 1
  Partner 1: Sled push and Sled Drag (TIMER), Partner 2: Squat then rest for remaining time
  - Overhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Suspension Trainer Backward Sled Drag
    Partner 1 (TIMER)
  - Dual KB Rack squat
    Partner 2
- Zone 2
  DB Chipper
  - Dual DB Snatch
  - DB Hex Floor Press
  - DB Bent Over Rows
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference