Power

Power #160

Thời lượng: 48 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sandbag
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Knee Tuck Push-ups6 reps
- Hamstring Bridge6 reps
- Lunge and Twist8 reps
TOTM Strength
Mỗi phút (TOTM) (đầu mỗi phút) · 22 phút · Tập 1 phút / Nghỉ 0s · 11 vòng
Rep/Interval Scheme: 11 rounds
Ghi chú của coach
Evenly divide your class into two Zones. Set the clock for 60s/0s; 11 Rounds. Each Zone is 5 Consecutive Rounds, then 60 seconds to recover and switch zones. Each zone is a TOTM. 1 minute to complete the assigned sequence, getting as many reps as possible on the second exercise. At the top of the next minute, restart
- Zone 11s
  Complete 5 Rounds
  - Russian KB Swings15 reps
  - Pushupsmax reps
- Zone 21s
  Complete 5 Rounds
  - Sandbag Jump Squat10 reps
  - Hollow Body Holdhết thời gian còn lại
Sức mạnh theo cặp
Tập theo cặp · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 6 min Work/ 60s Rest, 4 Rounds
Ghi chú của coach
Evenly Divide Your Class into 2 Zones. Each zone is an 6 minute workout with a 1min transition period. Athletes will complete each zone, then have 60 seconds to switch zones before starting again. Zone 1: This is a partner workout. The timer is the sled pull. Zone 2 is an individual workout, an AMRAP Triplet. Athletes need one large single DB
- Zone 11s
  Partner Workout
  - Sled Pull10 m
    Partner 1 TIMER
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - Low Plank
    Partner 2
- Zone 21s
  AMRAP Triplet
  - Alt DB Snatches5 reps
  - DB 1 Arm Push Press5 reps
    Thay bằng: KB 1 arm Push Press
  - DB 1 Arm Row5 reps
    Thay bằng: Kettlebell 1 Arm Row
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference