Foundational #82

Rep/Interval Scheme: 2:30 Work/ 45s Rest, 12 Rounds (2 Circuits)

Divide class into 6 groups. Set clock: 2:30 Work, 45s Rest, 12 Rounds. Use built-in rest on ergs to recharge before sprinting. Alternate exercises every 2:30 for any couplet. Focus on intensity for machines and heavy weight for DBs and sleds

• Zone 1

  RPE 7+

  • Run

    Thay bằng: RowErg / SkiErg

• Zone 2

  Couplet

  • Sled Pull

    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull

  • Burpee Broad Jumps

    Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust

• Zone 31 phút

  RPE 9 - 3x30s sprints followed by 15s rest. 4th sprint = 15s

  • Ski Erg Sprint30s

  • Nghỉ 15s

  • Ski Erg Sprint15s

• Zone 4

  Couplet

  • DB Arnold Press

  • DB Supinated Bicep Curl

• Zone 51 phút

  RPE 9 - 3x30s sprints followed by 15s rest. 4th sprint = 15s

  • Row Sprint30s

  • Nghỉ 15s

  • Row Sprint15s

• Zone 6

  Couplet

  • DB Devil's Press

  • Power up