Power

Power #13

Thời lượng: 46 phút
RPE mục tiêu: 7
Số block: 4

Dụng cụ

Dumbbell
Sled
Wallball
Sled Rope

Khởi động
AMRAP · 4 phút
Xoay trạm
Complete multiple rounds in 4 minutes
- AMRAP4 phút
  - Shoulder tap Pushup10 reps
  - World's Greatest Stretch10 reps
  - Cossack Squats10 reps
    Alternating, 5x per side
  - Good Mornings5 reps
Skill Development
Intervals · 24 phút · Tập 1:20 / Nghỉ 40s · 12 vòng
Phần chínhXoay trạm
Ghi chú của coach
This deload week focuses on skill development. Prioritise recovery while maintaining progress by working on all movement patterns. Maintain appropriate intensity and focus on technique for race-day skills. Divide athletes evenly among 4 zones. Complete three consecutive rounds in each zone before switching to the next. Zone progression: Zone 1, Zone 1, Zone 1 → Zone 2, Zone 2, Zone 2 → Zone 3, Zone 3, Zone 3 → Zone 4, Zone 4, Zone 4. Weight Recommendations: . Sled Pull (Moderately Heavy). DB Racked Squat (Moderately Heavy). Wallballs (Competition Weight). DB Plank Row (Moderate)
- #1linh hoạt
  Athletes perform 3 consecutive rounds in Zone before switching
  - Sled Pullhết thời gian còn lại
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- #2linh hoạt
  Athletes perform 3 consecutive rounds in Zone before switching
  - DB Rack Squat12-16 reps
  - Nghỉ hết thời gian còn lại
- #3linh hoạt
  Athletes perform 3 consecutive rounds in Zone before switching
  - Wallballshết thời gian còn lại
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- #4linh hoạt
  Athletes perform 3 consecutive rounds in Zone before switching
  - DB Renegade Row12-16 reps
    Alternating, 6x/8x per side
  - Nghỉ hết thời gian còn lại
Bài kết thúc
Intervals · 14 phút · Tập 5 phút / Nghỉ 2 phút · 2 vòng
Xoay trạm
Ghi chú của coach
Divide athletes evenly between 2 zones. Athletes will experience each zone only once. Zone 1 focuses on lower body push performance and endurance with thrusters and reverse lunges, starting at 4 reps and adding 2 reps each set. Prioritise technique and control, emphasising full arm extension during the overhead press. Zone 2 focuses on core stability and endurance with dual DB OH Situp and OH Stationary March. Emphasise control during the eccentric phase of the dual DB OH Situp. Maintain overhead stability and posture during the OH Stationary March, minimising side-to-side movement with 1 rep per step. Weight Recommendations:. DB Thrusters (Moderate to Moderately Heavy). DB Reverse Lunge (Moderate to Moderately Heavy). DB Dual OH Situp (Light to Moderate). DB OH Stationary March (Light to Moderate)
- Zone 1
  Add 2 repetitions to each movement every round
  - DB Thrusters4 reps
    +2 reps each round
  - DB Reverse Lunges4 reps
    Alternating, 2x per side (+1 rep per side each round)
- Zone 2
  - Dual DB OH Sit up8 reps
  - DB OH Stationary March20 reps
    10x per side
Thả lỏng
Thả lỏng · 4 phút
Coach's choice