Foundational #12B

Class capacity is 32 with 4 athletes per station and 8 per zone. Athletes stay 8 minutes in each zone, spending 1:45 seconds at a station. Athletes have 45 seconds to switch stations and zones. Complete 2x at each station and 4 rounds at each zone without returning. This phase focuses on Sled Push, Lunges, and Burpees, along with erging and accessory work. Zone 1: Station 1A should use competition weight (Open or Pro) for double lunges. Zone 2: Underhand sled push will heavily fatigue the legs before rowing. Zone 3: Alternate between exercises and a run at Hyrox race effort. Zone 4: Alternate between exercises and a ski erg at Hyrox race effort, targeting the shoulders. Recommended weights for SB Lunge and Sled are competition weights (Open or Pro). Use medium-heavy weights for DB Push Press and Pullover Situps, based on challenging push press weight. Use medium weights for Dual DB Snatch and Seesaw Row