Foundational #108

Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (3 Circuits)

Class capacity is 30 with 3 per station. Alternate between 2 exercises in a zone until time expires. Pre-set the room with appropriate equipment for smooth transitions. DB and KB zones can be placed near racks for convenience

• Zone 1Sandbag Clean to Shoulder1 phút1 phút
• Zone 2Run1 phút · RPE 91 phútThay bằng: RowErg / SkiErg

• Zone 3

  • Dual KB Overhead Carry20 m

  • KB Rack Carry20 m

• Zone 4RowErg1 phút · RPE 81 phútThay bằng: SkiErg
• Zone 5Underhand Sled Push1 phút1 phútThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
• Zone 6SkiErg1 phút · RPE 81 phút
• Zone 7DB Push Press1 phút1 phút
• Zone 8Pistol Squat1 phút1 phútPistol to bench as substitution
• Zone 9DB Deadlifts1 phút1 phútThay bằng: KB Deadlift
• Zone 10Lalanne Plank1 phút1 phút