Power

Power #209

Thời lượng: 53 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sled

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Hamstring walkouts6 reps
- Runner's Lunge6 reps
- Rotational Push-ups8 reps
Upper Body and Lower Body
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
Ghi chú của coach
Divide class into 2 Zones: upper body and lower body. 10 minutes of workout, followed by 2-minute recovery and zone switch. Coaches can refresh tasks during recovery. Zone 1: Partner workout with one partner acting as timer. Timer completes lunges and deadlifts, then roles switch. Other partner performs 5 heavy squats, resting for remaining time. Zone 2: Upper body AMRAP triplet focusing on shoulders and biceps
- Zone 1
  - Partner 1
    DB Mixed Loaded Forward Lunge (High)10 m
    DB Tightrope Deadlifts10 reps
  - Partner 2linh hoạt
    DB Rack Squat5 reps
    Nghỉ hết thời gian còn lại
- Zone 220s
  AMRAP
  - DB Reverse Fly5 reps
  - DB Clean & Press5 reps
    Thay bằng: Dual KB Clean and Press
  - DB Supinated Bicep Curl5 reps
  - Nghỉ 20s
Cluster Sets
Intervals · 20 phút · Tập 4 phút / Nghỉ 1 phút · 4 vòng
Xoay trạm
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 4 Rounds
Ghi chú của coach
Divide class into 4 groups, one group per zone. Set clock for 4 min work, 1 min rest; repeat for 4 rounds. Each zone: complete repetitions, then 20 seconds rest. Repeat. All athletes rotate zones at the end of 4 minutes. Zone 1: Use medium weight for faster movement. Zone 2: Allow substitutions with Dumbbells or barbell as needed. Zone 3: Use medium-sized weights. Zone 4: Choose between 10 or 15 pushups per set, maintain chosen number. Enforce strict adherence to 20-second rest periods
- Zone 120s
  - Sled Pull10 m
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
  - Nghỉ 20s
- Zone 220s
  - KB Squat Clean6 reps
  - Nghỉ 20s
- Zone 320s
  - Dual DB Snatch6 reps
  - Nghỉ 20s
- Zone 420s
  - Pushups15 reps
  - Nghỉ 20s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference