Foundational #1 · Foundational

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/20s Rest, 5 Rounds
Complete Each Station Once. Evenly Divide Your Class Into 5 Groups. This is designed simply to loosen up and open planes of motion
- Cossack Squats45s
- SkiErg45s
- Rotational Push-ups45s
- OH Bowler Lunge45s
- KB Jefferson Curls45s
Phần chính
Intervals · 160 phút · Tập 1:15 / Nghỉ 25s · 24 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 75s Work/25s Rest, 24 Rounds (4 Complete Circuits)
Class Capacity is 36 if you have 6 people per station. 75 seconds per station and they then have 25 seconds to switch stations. They will complete a total of 4x on each station. 75s/25s intervals are designed to be RPE 8+
- Zone 1RowErg1:151:15Thay bằng: SkiErg
- Zone 2Overhand Sled Push1:151:15Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- Zone 3DB Devil's Press1:151:15
- Zone 4SkiErg1:151:15
- Zone 51:15
  AMRAP in 75s
  - KB Goblet Squats
  - Russian KB Swings
    AMRAP in 75s
- Zone 61:15
  AMRAP in 75s
  - Speed Skaters
  - DB Reverse Lunges
    AMRAP in 75s
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Thả lỏng · 5 phút
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