Foundational #201

Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (4 Circuits)

Zones feature multiple exercises for 75 seconds of continuous work. Arrange zones in a circuit around the room. Pre-set equipment if necessary

• Zone 1linh hoạt

  • DB OH Tricep Extension8 reps

  • DB 1 Arm Rowmax reps · hết thời gian còn lại

    Switch arms every 4x

    Thay bằng: Kettlebell 1 Arm Row

• Zone 21:15

  • Run45s · RPE 7

    Thay bằng: RowErg / SkiErg

  • Run30s · RPE 9

    Thay bằng: RowErg / SkiErg

• Zone 3

  • Overhand Sled Push10 m

    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges

  • Sled Pull10 m

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

• Zone 41:15

  • RowErg45s · RPE 7

    Thay bằng: SkiErg

  • RowErg30s · RPE 9

    Thay bằng: SkiErg

• Zone 5

  Goal = Max Total Reps

  • DB Alt Bench Press (Bottoms Up)max reps

• Zone 6

  • BB Plate Ground To Overhead (GTOH)8 reps

  • Barbell Plate Front Raise4 reps