Power

Power #15

Thời lượng: 44 phút
RPE mục tiêu: 7
Số block: 5

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Sled
Wallball
Sandbag

Khởi động
AMRAP · 4 phút
- Cat-Cow
- OH Squats
- Prison Cell Push-ups
- DB Lunge and Twist
Sức mạnh core
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Perform as many rounds as possible. Duration: 6 minutes
- High Side Plank Hip Raises
- Hollow Body Flutter Kicks
Mid-Race Strength
Chipper theo cặp · 20 phút · Tập 20 phút / Nghỉ 0s
Phần chính
Ghi chú của coach
One partner rows 300m (Zone 1) while the other completes Zone 2. Partners switch roles after completing their tasks. After Zone 2 is complete, proceed to Zone 3, then Zone 4. If all tasks are completed, restart from Zone 2. One partner always rows during the workout. Athletes must communicate rep counts and total counts verbally
- Zone 1
  Partner 1
  - RowErg
    Thay bằng: SkiErg
- Zone 2
  Partner 2
  - Burpees Chest to Floor
- Zone 3
  Partner 2
  - KB Walking Lunge
    Can use DB or Sandbag
- Zone 4
  Partner 2
  - Wallballs
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Leg Strength
Luân phiên (người này tập, người kia nghỉ) (luân phiên cặp) · 11 phút · Tập 5:30 / Nghỉ 0s · 2 vòng
RPE 9-10; 5:30 Work/0s Rest; 2 Rounds. Athletes perform “I Go, You Go” for 5.5 minutes at each zone. Switch to the next zone immediately. Encourage heavy lifting and quick transitions. Objective: Max total rounds with no wasted time. Ample rest between sets
- Zone 1
  Partner Workout
  - Overhand Sled Push
    Partner 1 TIMER
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Nghỉ (Partner 2)
- Zone 2
  Partner Workout
  - DB Squat Cleans
    Partner 1 TIMER
  - DB Rack Squats
  - Nghỉ (Partner 2)
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference