Power

Power #40

Thời lượng: 51 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Ski Erg

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible in 4 minutes
- Cat-Cow4s
- Rotational Push-ups
- Extreme Climber Stretch
- DB OH Reverse Lunge
Core Workouts
Tập theo cặp · 22 phút · Tập 9 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 9 min Work/ 2 min Rest, 2 Rounds
Split class into two zones. Zone 1: 9-minute Partner Workout with core strength on the ski erg at a steady tempo. DB for discus should be 10-15 KG, lighter for some. Zone 2: AMRAP focused on powerful snatches, unbroken squat jacks, and quick burpees for max rounds in 9 minutes
- Zone 1
  Partner Workout
  - DB Discus
    Partner 1 TIMER
  - Inside-outside Plank Jumps
  - SkiErg
    Partner 2
- Zone 2
  AMRAP
  - Dual KB Snatch
  - KB Squat Jacks
  - Burpees Chest to Floor
TO2M
Mỗi 2 phút (TO2M) (mỗi 2 phút) · 20 phút · Tập 2 phút / Nghỉ 0s · 10 vòng
Ghi chú của coach
Split class into two 10-minute zones. Each zone has 2 minutes of work, 0 seconds rest, for 5 rounds. Rest time is based on remaining time after exercises. No specified transition time between zones, coaches should keep it brief. Teach both zones beforehand for athlete clarity. Offer refreshers during transitions
- Zone 1
  5 rounds - 2 mins each
  - KB Deadlift
  - KB Goblet Squats
- Zone 2
  5 rounds - 2 mins each
  - DB 1 Arm Push Press
    Thay bằng: KB 1 arm Push Press
  - DB 1 Arm Row
    Thay bằng: Kettlebell 1 Arm Row
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference