Circuit 8 · Foundational #1

Perform as many rounds as possible in 4 minutes

• Cat-Cow4 reps

• Situp to Glute Bridges6 reps

• Extreme Climber Push-ups8 reps

• Squat Jack12 reps

Zones feature multiple exercises for continuous work over 75 seconds. Arrange zones in a circuit around the room with pre-set equipment. Class capacity: 16 athletes (2 per station), 24 athletes (3 per station), 32 athletes (4 per station)

• Zone 1

  • Knee Tuck Push-ups6 reps

  • High Plank Alternating Knee Tucks6 reps

    per side

• Zone 2Run1:15 · RPE 81:15Thay bằng: RowErg / SkiErg

• Zone 31:15

  Switch Legs Every 6 Reps

  • KB Deficit Split Squat (Goblet)1:15

• Zone 41:15

  • SkiErg30s · RPE 9

  • Nghỉ 15s

  • SkiErg30s · RPE 9

• Zone 5

  • DB Push Press6 reps

  • DB Reverse Lunges6 reps

• Zone 6

  • DB Hex Floor Press6 reps

  • DB Floor Press6 reps

• Zone 71:15

  Switch Arms Every 6 Reps

  • KB 1 arm Swing1:15

• Zone 8

  • KB Goblet Squats6 reps

  • Jump Squats6 reps

Coach's Preference