Foundational #73

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Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng

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Rep/Interval Scheme: 60s Work/20s Rest, 30 Rounds (8 mins Per Zone)

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Class capacity is 30 athletes (3 per station, 6 per zone). Each athlete completes 3 rounds at each station and 6 rounds in each zone. Athletes do not return to a zone once they leave. Zone 1: A - heavy DB Cluster; B - compromised uphill run. Zone 2: A - hard sled sprints (light weight); B - couplet exercise. Zone 3: A - DB bench press (floor option available); 3B - ski erg at maximum effort. Zone 4: A - DB tightrope deadlifts with no breaks; B - lateral jump burpees (max repetitions in a minute). Zone 5: A - hard row; B - creative lunges based on space availability

Zone 1
A - DB Clusters, B - Run RPE 9 (3% incline if applicable)
- DB Clusters
- Run
  Thay bằng: RowErg / SkiErg
Zone 2
A - Sled sprints, B - KB Couplet
- Underhand Sled Push
  Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- KB Halo
- KB Goblet Squats
Zone 3
A - DB Bench Press, B - SkiErg Sprint
- DB Bench Press
- Ski Erg Sprint
Zone 4
A - DB Tightrope Deadlift, B - Lateral Jump Burpee
- DB Tightrope Deadlifts
- Lateral Jump Burpees
Zone 5
A - Row, B - Sandbag Zercher Lunge
- RowErg
  Thay bằng: SkiErg
- Sandbag Zercher Lunge Reverse

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