Power #38 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Complete as many rounds as possible in 3.5 minutes
- Cat-Cow
- Blast Off Push-ups
- Speed Skaters
- Squat Jack
Sức mạnh core
Intervals · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 7 min Work/ 2 min Rest, 2 Rounds
Divide class into two zones for a solo AMRAP of 7 minutes each. Allow 2 minutes for transition between zones. Zone 1 focuses on kettlebells, targeting abdominal strength, core bracing, and posterior chain. Zone 2 focuses on dumbbells, combining core bracing and posterior strength
- Zone 1
  Solo KB AMRAP
  - Russian KB Swings
  - KB Teapot
    Per side
  - KB Goblet Kneel To Stand
    Per side
- Zone 2
  Solo DB AMRAP
  - DB Devil's Press
  - DB Renegade Row
  - DB Hang Clean
Power Output Intervals
Intervals · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Rep/ Interval Scheme: 6 min Work/ 1 min Rest, 4 Rounds
Divide class into 4 anaerobic zones. Each zone starts with an initial exercise until failure. Athletes must complete the second task before returning to the initial exercise. Goal: Maximise total reps
- Zone 1
  Pushups *until failure* Every time you rest, 100m Skierg Sprint @ RPE 10, Repeat
  - Pushups
  - Ski Erg Sprint
- Zone 2
  Wallballs *until failure* Every time you rest, 5 x Burpees, Repeat
  - Wallballs
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - Burpees Chest to Floor
- Zone 3
  Max distance bent arm sled push *until failure* Every time you rest, 10 x bodyweight walking lunges, Repeat
  - Overhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Bodyweight Lunges
- Zone 4
  DB Deadlift *until failure* Every time you rest, 10 x Jump Squats, Repeat
  - DB Deadlifts
    Thay bằng: KB Deadlift
  - Jump Squats
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference