Foundational #12B

Focus on sharpening intensity and skill work. Overall volume decreases significantly while intensity increases. Work to rest ratio is 2:1 for focused efforts. Intervals include light recovery rather than complete rest. Athletes perform the same movement consecutively 4 times. Class capacity is 30, with 3 at each station and 6 in each zone. Athletes remain at each zone for 8 minutes, executing 3x 55 seconds at a station before switching. 25 seconds between rounds for switching stations and zones; 3x on each station and 6 rounds at a zone before moving on. Athletes will not return to a zone once left. Intervals at RPE 9; athletes must perform consistently throughout. This week focuses on skills: Sled Push, Lunges, Wall Balls, with running and erging included. Next week includes a deload and optional testing. Weight recommendations: Sled Push and Sandbag at competition weight; DB Renegade Row at moderate weight; KB Deadlift to Row with two moderately heavy KBs; KB Alt 1 Arm Swings at moderately heavy (competition weight optional); Wall Balls at competition weight