Foundational #10B

Phase goal is sharpening with intensity and skill work. Total volume decreases significantly. Intensity increases; work to rest ratio is 2:1. Short intervals include light recovery between efforts. Lower volume but same movements completed 4x consecutively. Class capacity is 30 with 3 athletes per station, 6 per zone. Athletes stay 8 minutes in each zone, performing 40 seconds at each station 4x. Athletes have 20 seconds to switch stations and will complete 4x at each station. Total of 8 rounds per zone; once they leave, athletes do not return. 40s/20s intervals aim for RPE 9+; athletes should push hard. Week one focuses on Sled Push, Lunges, Wall Balls, running and erging with rotating skills. Weight recommendations: Sled Push, Sandbag, Wall Balls at competition weight; KB Seesaw Row with medium KBs; KB Swings at moderately heavy (competition weight optional)