Foundational #86

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

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Rep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds

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Class capacity is 30 athletes. Athletes stay at each zone for 8 minutes, performing 40 seconds at a station. 20 seconds are allowed to switch stations. Athletes complete 4 sets at each station and 8 rounds in a zone before moving on. Once athletes leave a zone, they do not return. 40s/20s intervals should target an RPE of 9+. Sleds require space; use an 8-12m track if possible

Zone 11:20
A - Walking Lunges, B - Row
- Sandbag Walking Lunges40s
  Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Row Sprint40s
Zone 21:20
A - Hollow Flutter Kicks, B - Sled Pull
- Hollow Body Flutter Kicks40s
- Sled Pull40s
  Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
Zone 31:20
A - Push Press, B - Skierg Sprint
- DB Push Press40s
- Ski Erg Sprint40s
Zone 41:20
A - Goblet Squats, B - BBJ
- KB Goblet Squats40s
- Burpee Broad Jumps40s
  Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
Zone 51:20
A - BB GTOH, B - Speed Skaters
- BB Plate Ground To Overhead (GTOH)40s
- Speed Skaters40s

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