Foundational #93

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 1

  1 arm row for remainder (alternate arms every 4 reps)

  • DB OH Tricep Extension

  • DB 1 Arm Row

    Thay bằng: Kettlebell 1 Arm Row

• Zone 21:15

  45s @ RPE 7 into 30s @ RPE 9

  • Run45s

    RPE 7

    Thay bằng: RowErg / SkiErg

  • Run30s

    RPE 9

    Thay bằng: RowErg / SkiErg

• Zone 3

  • Overhand Sled Push

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

  • Suspension Trainer Sled Squat Hikes

• Zone 41:15

  45s @ RPE 7 into 30s @ RPE 9

  • RowErg45s

    RPE 7

    Thay bằng: SkiErg

  • RowErg30s

    RPE 9

    Thay bằng: SkiErg

• Zone 5

  Goal = Max Total Reps

  • DB Alt Bench Press (Bottoms Up)

• Zone 6

  • BB Plate Ground To Overhead (GTOH)

  • Barbell Plate Front Raise