Foundational #164

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Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng

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

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Athletes will stay at each zone for 8 minutes, performing 60 seconds at a particular station before switching to the other station. They have 20 seconds to switch stations (and zones). They will complete a total of 3x on each station and 6 rounds at a particular zone before moving to the next zone. Athletes will never return to that zone once they leave. 60s/20s intervals are designed to be RPE 9, so make sure they go hard!. Be aware of your spacing to ensure your sleds have room. Each should use an 8-10m track if you have the space

Zone 11s
A - GTOH, B - Hollow Body Up and Over
- BB Plate Ground To Overhead (GTOH)max reps
- Hollow Body Up and Overmax reps
Zone 21s
A - Row, B - Goblet Squats
- RowErg
  Thay bằng: SkiErg
- KB Goblet Squatsmax reps
Zone 31s
A - Sled push, B - Hex Floor Press
- Underhand Sled Pushmax m
  Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- DB Hex Floor Pressmax reps
Zone 41s
A - Skierg, B - Wallballs
- SkiErgmax m
- Wallballsmax reps
  Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 51s
A - Snatches, B - Step ups
- Alt DB Snatchesmax reps
- Sandbag Step Upsmax reps

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