Power

Power #201

Thời lượng: 51 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sled
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Plank Jack Push-ups8 reps
- Extreme Climber Stretch8 reps
- OH Bowler Lunge12 reps
Sức mạnh core
Intervals · 16 phút · Tập 7 phút / Nghỉ 1 phút · 2 vòng
Xoay trạm
Rep/Interval Scheme: 7 min Work/ 1 min Rest, 2 Rounds
Zone 1: Individual triplet; athletes complete three exercises as many times as possible. Zone 2: Partner workout; Partner 1 lunges 10m with each arm overhead and acts as timer, while Partner 2 rests after pushups
- Zone 1
  Triplet
  - KB Hanging squat jacks20 reps
  - Hollow Body Leg Raise15 reps
  - DB Pull Throughs10 reps
- Zone 2
  Partner 1: Walking Lunge, Partner 2: Pushups then rest for remainder
  - Partner 1DB Mixed Loaded Walking Lunge (High)20 m
  - Partner 2linh hoạt
    Pushups15 reps
    Nghỉ hết thời gian còn lại
Upper Body/ Full Body
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 11 min Work/ 2 min Rest, 2 Rounds
Ghi chú của coach
Divide the class into two 11-minute zones with a 2-minute break in between. Zone 1: Individual chipper with big sets; athletes can break sets as needed. Encourage athletes to choose challenging weights and aim to complete the sequence twice. Zone 2: Partner workout with a 25m sled pull, scalable to 20m. Keep sled weight around 50% of competition weight for arm pulls. Sled Pull should take about 90 seconds; partner holds a low plank during the pull
- Zone 1
  Chipper - if you finish it all, restart
  - DB Squat Cleans30 reps
  - Alt DB Snatches50 reps
  - Burpees Chest to Floor30 reps
- Zone 2
  - Partner 1Arms Only Sled Pull25 m
  - Partner 2Low Plankhết thời gian còn lạilinh hoạt
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference