Foundational #9A

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Intervals · 39 phút · Tập 2 phút / Nghỉ 25s · 16 vòng

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Complete each station twice consecutively

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Complete each station twice before moving on. Focus on improving sled pull and wall balls this week. Divide class into 8 zones, with 4 athletes per zone (32 total). Stations should be set up in a circuit layout. Runners and rowers will adjust efforts over 4.5 minutes with brief recovery. Sled pull challenges: aim for 38-50+ m without 25 seconds rest. Wall balls: work through 4.5 minutes to maximise reps, potentially skipping rest. Weight recommendations: DB plank row (moderate), sled pull (moderately heavy to heavy), DB racked squat (moderate to moderately heavy), DB lateral raise & OH lunge (light), KB teapot & farmer’s hold (heavy), wall balls (race weight)

#14:25
- Run2 phút · RPE 8
  Thay bằng: RowErg / SkiErg
- Run25s · RPE 4
  Thay bằng: RowErg / SkiErg
- Run2 phút · RPE 9
  Thay bằng: RowErg / SkiErg
#2linh hoạt
- DB Renegade Row20 reps
- Hollow Body Holdhết thời gian còn lại
#3Sled Pull12 mThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
#4
- DB Rack Squat20 reps
- Broad Jumps24 m
#54:09
- RowErg2 phút · RPE 8
  Thay bằng: SkiErg
- RowErg9s · RPE 4
  Thay bằng: SkiErg
- RowErg2 phút · RPE 9
  Thay bằng: SkiErg
#6
- DB Lateral Raise10 reps
- Dual DB OH Forward Lunge20 reps
#7linh hoạt
- KB Teapot20 reps
  10x per side
- KB Farmer's Holdhết thời gian còn lại
#8Wallballsmax repsKeep moving during the 25 seconds rest, to get as many reps as possible over 4:25Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats

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