Power

Power #20

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

Dụng cụ

Box
Dumbbell
Kettlebell
Sandbag

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
- Cat-Cow
- 90-90 Transitions
- Plank Jack Push-ups
- Superman Rows
- Lateral Pogo Jumps
Sức mạnh core
Tập theo cặp · 16 phút · Tập 7 phút / Nghỉ 1 phút · 2 vòng
Phần chính
Rep/Interval Scheme: 7 min Work/ 1 min Rest, 2 Rounds
Divide class into two zones. Each zone is a 7-minute workout. 1-minute transition after each workout. Zone 1: partner workout. Zone 2: triplet workout. Teach both zones before starting
- Zone 1
  Partner Workout
  - Sandbag Bulgarian Split Squat
    Partner 1 TIMER
  - Speed Skaters
    Partner 2
  - Nghỉ
- Zone 2
  AMRAP Triplet
  - KB Deadlift
  - KB Midas Touch
  - Hollow Body Jacks
"Death By" Intervals
Intervals · 26 phút · Tập 1 phút / Nghỉ 0s · 26 vòng
Rep/Interval Scheme: 60s Work/ 0s Rest, 26 Rounds (8 Rounds Per Zone). Each Round is 60s. Finish assigned rep count, then rest for remaining time. Then +1x & Restart
Ghi chú của coach
Top of the Minute Workout with 3 zones and increasing workload. Split athletes into 3 groups, each assigned a zone. Set clock for 60s work, 0s rest; total of 26 rounds. Athletes complete 8 rounds per zone, increasing reps by 1 each round (e.g., 5x, 6x, 7x). After 8 rounds, athletes have 1 min to rotate stations and prepare
- Zone 1
  Start with 5x/8x and +1x each min
  - DB Thrusters
- Zone 2
  Start with 5x/8x and +1x each min
  - Burpees Chest to Floor
- Zone 3
  Start with 4x/6x per leg, and +1x each min
  - KB Goblet Reverse Lunge
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference