Foundational #6B

Focus on improving burpee broad jump and introducing sled push for 5 weeks. Includes progressions, variations, and accessory movements along with machine fitness. Class capacity is 32 with 4 athletes per station and 8 per zone. Athletes stay at each zone for approximately 9.5 minutes, performing 120 seconds at a station. 25 seconds allowed for switching between stations and zones. Complete 2 rounds on each station and 4 rounds in a zone before moving on. Athletes do not return to a zone once they leave. Intervals of 110s work and 30s rest are aimed for RPE 8 intensity. Example: 1A, 1B, 1A, 1B, then move to Zone 2. Coaching Tips: Sled push should be shorter lengths at higher intensities. Burpee broad jump consists of 8 fast repetitions, followed by 20 seconds of rest. Weight Recommendations: DB OH Tri Extension + 1 Leg RDL - Moderately Heavy to Heavy. KB ½ Kneeling Woodchop - Moderate to Moderately Heavy. DB Strict OH Press - Moderate to Moderately Heavy. KB Swing - Moderately Heavy to Heavy