Power #116 · Power

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Rotational Push-ups8 reps
- Extreme Climber Stretch8 reps
- DB OH Reverse Lunge12 reps
  Switch Arms at 6x
Ascending Core Strength
AMRAP · 10 phút · Tập 10 phút / Nghỉ 0s
Solo block with ascending AMRAP. Repetitions start at 5, then increase to 10, 15, and 20
- Hollow Body Rock5 reps
  Add 5 reps each round to all exercises
- DB Push Press5 reps
- DB Rack Squats5 reps
Tập theo cặp
Intervals · 30 phút · Tập 9 phút / Nghỉ 1 phút · 3 vòng
Phần chínhXoay trạm
Ghi chú của coach
Class divided into 3 zones, each lasting 9 minutes with a 1-minute transition. Zone 1: Complete as many rounds as possible with 8m or 12m lengths. Zone 2: Couplet pyramid targeting 12 reps of each exercise, adding 2 reps each round until 12, then subtracting until 2. Restart if completed. Zone 3: Row for distance while completing Clusters every 250m
- Zone 1
  I Go You Go
  - Partner 1
    TIMER
    Underhand Sled Push24 m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Partner 2
    Nghỉ
- Zone 2
  DB Pyramid - Rep Scheme = 2,4,6,8,10,12,10,8,6,4,2
  - DB Floor Press2 reps
    Add 2 reps every round until 12 reps and then reverse
  - DB Bent Over Rows2 reps
- Zone 3
  - RowErgmax m
    Thay bằng: SkiErg
  - DB Clusters10 reps
    Every 250m
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference