Foundational #35

Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (8 min per zone, 5 zones)

Athletes stay at each zone for 8 minutes. Perform 60 seconds at a station, then switch stations. 20 seconds allowed for switching stations. Complete 3 sets per station and 6 rounds per zone. No returning to a zone once left. 60s/20s intervals aim for RPE 9

• Zone 1

  A - KB Swings, B - Sandbag Step ups

  • Russian KB Swings

  • Sandbag Step Ups

• Zone 2

  A - Snatches, B - Sprint

  • Alt DB Snatches

  • Treadmill Sprint

• Zone 3

  A - Wallballs, B - Hollow Body Up and Over

  • Wallballs

    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats

  • Hollow Body Up and Over

• Zone 4

  A - Renegade Row, B - Row

  • DB Renegade Row

  • Row Sprint

• Zone 5

  A - GTOH, B - Narrow Pushups

  • BB Plate Ground To Overhead (GTOH)

  • Narrow pushup