Complete #5

Simulate Hyrox stimulus with threshold effort run or erg followed by leg strength and race skills. Divide class into 4 zones; set clock for 4:15/45 for 8 rounds. Athletes perform 2 circuits, completing each zone once before moving on. Each zone starts with 2:15 of threshold machine work, then transitions to strength for the interval. Athletes must transition urgently to maximise time in the second part of each zone. Only Zone 4 features a couplet; all others consist of a single exercise. Zone 1 and 3 begin with a run; divide treadmills to prevent confusion. Lunges to Clusters is a focused leg strength sequence. Wall Balls before Pushups are designed to deplete shoulders, especially with a ski in between. Weight recommendations: SB Walking Lunge (Competition Weights), DB Clusters (Moderate Weights), Wall Balls (Competition Weight)