Power

Power #121

Thời lượng: 51 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
Perform as many rounds as possible in 4 minutes
- Cat-Cow4 reps
- Hamstring walkouts6 reps
- Walkout Pushup6 reps
- Low Plank Hip Rotations12 reps
Sức mạnh core
Intervals · 21 phút · Tập 9 phút / Nghỉ 1:30 · 2 vòng
Phần chínhXoay trạm
Divide class into two zones, each 9 minutes with 90s transition. Zone 1: Strength progression, maintain weight while increasing reps. Zone 2: Triplet workout using one large kettlebell
- Zone 1
  Upper Body Push
  - 5 sets of20s
    DB OH Strict Press6 reps
    Nghỉ 20s
  - 5 sets of20s
    Any time remaining, rest or restart
    DB Bent Over Rows6 reps
    Nghỉ 20s
- Zone 2
  Core Strength
  - KB Goblet Squats10 reps
  - KB Pullover Situp10 reps
  - Single Leg Bridge10 reps
    5 reps per leg
Sức mạnh toàn thân
Intervals · 21 phút · Tập 8:30 / Nghỉ 2 phút · 2 vòng
Xoay trạm
Divide class into 2 zones with 11-minute workouts and 90-second transitions. Zone 1 focuses on sled power; athletes should push 12m quickly. Zone 2 aims for maximum rounds with light to medium weights
- Zone 1
  Partner Sleds
  - Partner 1
    TIMER
    Overhand Sled Push12 m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Partner 2
    Until Partner 1 finishes
    Nghỉ
- Zone 2
  - DB Reverse Fly8 reps
  - DB Supinated Bicep Curl8 reps
  - DB Tricep Kickback8 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's Preference