Foundational #87

Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds

• RowErg45s

  Thay bằng: SkiErg

• Squat Jack45s

• SkiErg45s

• Rotational Push-ups45s

• KB Jefferson Curls45s

Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (3 Circuits)

Zones feature a couplet of constant work for 75 seconds. Arrange zones in a circuit around the room. Pre-set equipment as needed

• Zone 1

  • Knee Tuck Push-ups

  • High Plank Alternating Knee Tucks

    Per side

• Zone 21:15

  Incline 4% if applicable

  • Run1:15

    Thay bằng: RowErg / SkiErg

• Zone 3

  Switch legs every 6 reps

  • KB Split Squat

• Zone 41:15

  30s Skierg @ RPE 9, 15s rest, then 30s Skierg @ RPE 9

  • SkiErg30s

  • Nghỉ 15s

  • SkiErg30s

• Zone 5

  • DB Push Press

  • Dual DB Forward Lunge

    Per Leg

• Zone 6

  • DB Hex Floor Press

  • DB Floor Press

• Zone 7

  Switch arms every 6 reps

  • KB 1 arm Swing

• Zone 8

  • KB Goblet Squats

  • Jump Squats

Coach's Preference