Power #156 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform the exercise for 4 minutes. Complete as many rounds as possible
- Cat-Cow4 reps
- Fire Hydrant6 reps
- Spiderman Pushup8 reps
- Squat Jack10 reps
Partner Core Strength
Tập theo cặp · 13 phút · Tập 13 phút / Nghỉ 0s
Xoay trạm
Partner workout focuses on Bulgarian split squats and Deadlifts. Partner 1 times the workout while performing exercises. Add a BB plate under front foot for deeper Bulgarian split squats. Partner 2 focuses on upper body strength
- KB Hanging Bulgarian Split Squat7 reps
  Partner 1 TIMER
- KB Deadlift14 reps
- DB Devil's Press7 reps
  Partner 2
- DB Deficit Pushupmax reps
Power Output and Strength
Tập theo cặp · 30 phút · Tập 13 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 13 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Workout consists of 2 zones with athletes divided evenly. Zone 1 focuses on power output with aggressive rowing until leg exhaustion. Transition quickly to sled for an all-out effort, followed by rest time. Zone 2 follows an “I Go, You Go” format aimed at heavy lifting for chest, shoulders, and triceps. Athletes should recover fully before their next lift
- Zone 1
  Partner 1: Row (TIMER), Partner 2: Sled push, Sled drag and then rest for remaining time
  - RowErg350 m
    Partner 1 TIMER
    Thay bằng: SkiErg
  - Underhand Sled Push10 m
    Partner 2
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Suspension Trainer Backward Sled Drag10 m
- Zone 2
  Partner 1: DB exercises, Partner 2: Rest until partner finishes
  - DB Bench Press8 reps
    Partner 1 TIMER
  - DB Push Press8 reps
  - Nghỉ (Partner 2)
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference