Foundational #12 · Foundational

Khởi động
Intervals · 5:25 · Tập 45s / Nghỉ 20s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 20s Rest, 5 Rounds (1 full circuit)
Complete each zone once. Evenly divide your class into 5 groups. Designed to loosen up and open planes of motion
- Run45s
  Thay bằng: RowErg / SkiErg
- Cross Body Climbers45s
- SkiErg45s
- Lateral Lunges45s
- Divebomber Push-ups45s
Phần chính
Intervals · 39 phút · Tập 2:30 / Nghỉ 45s · 12 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 2:30 Work/45s Rest, 6 Stations, 12 Rounds (2 Complete Circuits)
Zones should target an RPE of 7-8
- Zone 12:30
  Sled Push then Drag back
  - Overhand Sled Push
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Suspension Trainer Backward Sled Drag
- Zone 2Run2:30Thay bằng: RowErg / SkiErg
- Zone 3Pushups2:30
- Zone 4Sandbag Walking Lunges2:30Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Zone 5SkiErg2:30
- Zone 62:30
  Every time you rest, 6 Thrusters
  - Wallballs
    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
  - DB Thrusters
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference