Foundational #25

Rep/Interval Scheme: 1:45 Work/ 30s Work, 18 Rounds (3 complete circuits)

Divide class into 6 groups. Each round lasts 1:45 with a 30-second recovery. Athletes work for the full 1:45 at all stations. No stopping after completing assigned reps

• Zone 1

  Encourage athletes to go heavy and be explosive on the sandbag jump squats and then try to go unbroken for the remaining time on the wall balls

  • Sandbag Jump Squat

  • Wallballs

    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats

• Zone 2

  Sled Push should be about half the length of the room, then a drag back with a suspension training, backward walking

  • Underhand 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 3

  Alternate the intensity of the ski erg. 10x strokes maximum effort, 10x strokes easy

  • Ski Erg Sprint

  • Easy Ski

• Zone 4

  Complete both exercises on one arm before switching to the other side. The weight should be very heavy

  • DB 1 Arm Push Press

    Thay bằng: KB 1 arm Push Press

  • DB 1 Arm Row

    Thay bằng: Kettlebell 1 Arm Row

• Zone 5

  KB Should be very heavy for swings. Hercules burpees can be done right behind the KB. We’re aiming for intensity

  • Russian KB Swings

  • Hercules Burpee

• Zone 6

  Challenge your athletes to push the run. They only have 3 runs the entire workout

  • Run

    Thay bằng: RowErg / SkiErg