Foundational #5A

Increased focus on lactate threshold and muscular endurance via running and erg work. Includes emphasis on sled pulls and ergs. Class capacity is 30 with 3 athletes per station. Efforts are 90 seconds, hard but controlled. Pre-set equipment at each zone for simplicity. Weighted exercises should be near the racks when possible. Athletes rotate zones after each 90 second effort, completing 2 circuits. Zones may consist of single exercises or couplets. Work is defined by reps completed and weight moved. Aim for challenging weights. Adjust sled pull lane length as needed. Weight recommendations: Sled at competition weight, heavy DBs for deadlifts and squat cleans, wall balls at competition weight