Foundational #6A

Class capacity is 30 with 3 athletes per station. Each 90-second effort is challenging yet controlled. Pre-set equipment at each zone for convenience. DBs or KBs should be near the racks if possible. Athletes rotate zones after each 90-second effort for 2 circuits. Each effort involves a single, scalable movement. Work is measured by both reps and weight lifted. Recommended weights: DB Bicep Curls/Presses - Medium, Sled - Competition Weight, KB - Heavy, Lunge - Heavy. Sled Pull Zone can accommodate 3 lanes with 6 athletes; adjust class size if necessary. Shorten sled track to 6m for arms-only efforts to save space. Workouts include rowing, Sled Pull, Burpee Broad Jumps and Wall Balls. Focus on the step-up technique for Burpee Broad Jumps and effective rope management for sled pulls