Class capacity of 30 with 3 athletes per station. Each 60-second effort is intense. Pre-set equipment at each zone for convenience. Position DBs or KBs near racks if possible. Sled track should be 6m to maximise space
- Zone 1Sled Shoves1 phút1 phút6m track
- Zone 2Run @ 5k Race Effort1 phút · RPE 91 phút
- Zone 3DB Bent Over Rows1 phút1 phút
- Zone 4DB Curl Press1 phút1 phút
- Zone 5Sandbag Zercher Lunge Forward1 phút1 phút
- Zone 6RowErg1 phút · RPE 91 phútThay bằng: SkiErg
- Zone 7KB Farmer's Carry1 phút1 phút
- Zone 8KB Goblet Squats1 phút1 phút
- Zone 9Burpees Chest to Floor1 phút1 phút
- Zone 10SkiErg1 phút · RPE 91 phút