Power

Power #170

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

Dụng cụ

Dumbbell
Kettlebell
Sandbag
Sled
Sled Rope
Suspension Trainer

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete repetitions within 4 minutes
- Bootstrapper4 reps
- Extreme Climber Stretch8 reps
- Wide Arm Pushup10 reps
- Speed Skaters16 reps
Sức mạnh nền
Intervals · 18 phút · Tập 1 phút / Nghỉ 30s · 12 vòng
Xoay trạm
Rep/Interval Scheme: 60s Work/ 30s Rest, 12 Rounds
Divide athletes into 4 Zones. Each Zone consists of 60 seconds of work followed by 30 seconds of rest. Athletes will complete 3 circuits around the room. This block contains two couplets. Athletes alternate exercises every 5 repetitions for the full minute
- Zone 11s
  Couplet
  - Sandbag Good Morning5 reps
  - Sandbag Jump Squat5 reps
- Zone 2Low Plankhết thời gian còn lại1s
- Zone 3KB Farmer's Carrymax m1s
- Zone 41s
  Couplet
  - DB Z Press5 reps
  - DB Pullover Situp5 reps
Partner Workout and Chipper
Tập theo cặp · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 10 min Work/ 2 min Rest, 2 Rounds
Divide the class into two zones. Each zone lasts 10 minutes. Include a 2-minute transition between zones. The partner workout can be converted to an individual workout. Add a set rest period between sets, e.g., 30 seconds
- Zone 11s
  Partner Workout
  - Arms Only Sled Pull10 m
  - Overhand Sled Push10 m
    Partner 1 TIMER
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - DB Reverse Lunges10 reps
    Partner 2
  - Nghỉ
- Zone 21s
  Chipper - DB Optional as substitute
  - Dual KB Clean and Press25 reps
  - Dual KB Snatch25 reps
  - Russian KB Swings50 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference