Power

Power #206

Thời lượng: 49 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Box
Dumbbell
Sandbag

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Situp to Glute Bridges6 reps
- Runner's Lunge6 reps
- Wide to Narrow Pushups8 reps
Full Body Intervals
Intervals · 20 phút · Tập 40s / Nghỉ 20s · 20 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 40s Work/ 20s Rest, 20 Rounds
Set clock for 40s work, 20s rest, 20 rounds. Each athlete uses their own set of DBs. Move to next exercise at start of each 40s interval. Goal is high intensity with heavier weight. Athletes complete the sequence 4 times
- Zone 1DB Squat Cleans40s40s
- Zone 2DB Thrusters40s40s
- Zone 3Hollow Body Flutter Kicks40s40s
- Zone 4DB Renegade Row40s40s
- Zone 5Knee Tuck Push-ups40s40s
Leg Strength
Tập theo cặp · 20 phút · Tập 8 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 8 mins Work/ 2 mins Rest, 2 Rounds
Divide class into 2 zones with 8-minute workouts and 2-minute transitions. Zone 1: Partner workout with lunges to step-ups; one partner holds low plank until completion. Zone 2: Heavy single dumbbell workout; complete movements alternating arms without built-in rest
- Zone 1
  Partner Workout
  - Partner 1DB Lunge to Step up12 reps6x per side
  - Partner 2Low Plankhết thời gian còn lạilinh hoạt
- Zone 2
  Unilateral Strength AMRAP
  - DB 1 Arm Row8 reps
    Right arm
    Thay bằng: Kettlebell 1 Arm Row
  - DB 1 Arm Push Press8 reps
    Right arm
    Thay bằng: KB 1 arm Push Press
  - DB 1 Arm Row8 reps
    Left arm
    Thay bằng: Kettlebell 1 Arm Row
  - DB 1 Arm Push Press8 reps
    Left arm
    Thay bằng: KB 1 arm Push Press
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference