Foundational #9A

Focus on lactate threshold and muscular endurance with increased running and erg work. This is the 4th week; set the clock for 6:30 with 1:30 transitions. Divide athletes among 5 zones; they choose a station in their zone. Each zone has two 3:15 intervals, with athletes going to each station once. Coaches must call switches; athletes should alert others in their zone when 3:15 is up. Maintain energy levels through the 3:15 minute efforts. Class capacity is 30 with 3 athletes per station. Efforts are hard but controlled, focusing on low end threshold or high end tempo. Pre-set equipment in zones; ideal to have weighted exercises near racks. Zones may have single exercises or couplings; work defined by reps and weight moved. Adjust sled pull lane length as needed. Weight Recommendations: Sled at competition weight; DB exercises use heavy or medium weights; Dual KBs can use competition weight optionally