Foundational #116

Interval cường độ cao

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

Phần chínhXoay trạm

Rep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds (8 mins per zone)

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Class capacity: 30 athletes. Athletes stay in each zone for 8 minutes. 40 seconds at each station, followed by a 20-second switch. Complete 4 rounds at each station and 8 rounds per zone. Athletes do not return to a previously visited zone. 40s/20s intervals aim for RPE 9+; intensity is key. Ensure adequate space for lunges, preferably an 8-10m track. Sleds should be light to facilitate fast movement with minimal weight changes

Zone 1
- Zone 1ASandbag Front Rack Squat40s40s
- Zone 1BRow Sprint40s40s
Zone 2
- Zone 2AHollow Body Jacks40s40s
- Zone 2BDB Clusters40s40s
Zone 3
- Zone 3AKB Seesaw Row40s40s
- Zone 3BSki Erg Sprint40s · RPE 940s
Zone 4
- Zone 4ABurpee Box Jump40s40s
- Zone 4BPushups40s40s
Zone 5
- Zone 5AAlt KB Swings40s40s
- Zone 5BUnderhand Sled Push40s40sThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges

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