Power

Power #2

Thời lượng: 50 phút
RPE mục tiêu: 8
Số block: 5

Dụng cụ

Dumbbell
Kettlebell

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
If athletes complete the circuit, instruct them to restart. They should repeat the circuit until the 4 minutes elapse
- Walkout Pushup
- KB Jefferson Curls
- Divebomber Push-ups
- Squat Jack
Sức mạnh core
Tập theo cặp · 7 phút · Tập 7 phút / Nghỉ 0s
Xoay trạm
Partner 1: High Side Plank Hip Raise (Per Side), Partner 2: KB Swings until partner is finished
Partner 1 times the workout; switch after both complete their exercises. High Side Plank Hip Raise can be modified to Low Side Plank Hip Raise
- High Side Plank Hip Raises
  Partner 1 TIMER
- Russian KB Swings
  Partner 2
Zone Strength Work
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 11 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Evenly Divide Your Class into two zones. Each zone is 11mins, with a 2min transition to recover before switching sides. Zone 1: “I Go, You Go” for 11min. One Partner Works, One Partner Rests. Lift Heavy. Total Goal Weight = 50-75% of athlete’s bodyweight. Zone 2: This is an 11min AMRAP. Athletes complete their 1 arm rows and 1 arm push presses before moving to their pushups. The pushups are the only exercise where the rep counts change. Add 4x to the pushups every time. Ex. 8x Pushups. Then 12x. Then 16x
- Zone 11s
  Partner Workout
  - DB Walking Lunges
    Partner 1 TIMER
  - DB Deadlifts
    Thay bằng: KB Deadlift
  - Nghỉ (Partner 2)
- Zone 21s
  Upper Body AMRAP. Add 4 reps each round on the pushups
  - DB 1 Arm Row
    Thay bằng: Kettlebell 1 Arm Row
  - DB 1 Arm Push Press
    Thay bằng: KB 1 arm Push Press
  - Pushups
Bài kết thúc
Tập theo cặp · 8 phút · Tập 8 phút / Nghỉ 0s
Xoay trạm
Partner 1: DB Thruster, Partner 2: 5 Burpees then rest for remaining time
One Partner Completes 12x DB Thrusters. The other partner does 5x Burpees, then rests for remaining Time. If partners can share DBs, that’s ideal, but not required. Weight should be heavy, but they should have a few reps in reserve and not be hitting failure at 12x reps
- DB Thrusters
  Partner 1 TIMER
- Burpees Chest to Floor
  Partner 2
- Nghỉ
Stretch/Cooldown
Thả lỏng · 5 phút
Coach's Preference