Foundational #114

Rep/Interval Scheme: 2 min Work/ 40s Rest, 15 Rounds (3 Circuits)

Divide class into 5 groups. Each round lasts 2 minutes. Rest between rounds is 40 seconds. Athletes continue working during the full 2 minutes, even after completing reps

• Zone 1

  • KB Deadlifts to High Pull10 reps

  • KB Teapot10 reps

• Zone 2

  • Speed Skaters20 reps

  • Alt DB Snatches10 reps

• Zone 3

  • Underhand Sled Push10 m

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

  • Suspension Trainer Backward Sled Drag10 m

• Zone 410s

  • SkiErg150 m · RPE 9

  • Nghỉ 10s

• Zone 5

  • DB Push Press5 reps

  • Burpee Broad Jumps20 m

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