Foundational #21

Rep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (Each zone = 13:30)

Class capacity: 36 athletes (6 per station, 12 per zone). 13 minutes per zone, 1:45 at each station. 30 seconds to switch stations. Each station is completed 3 times before moving on. No return to previous zones after leaving. 30 seconds for zone transition

• Zone 11:45

  A - Row, B - KB exercises (Add 4 reps each round)

  • Row Sprint45s

  • Easy Row30s

  • Row Sprint30s

  • Hercules Burpee

  • KB Deadlifts to High Pull

• Zone 21:45

  A - Skierg, B - DB Exercises (Add 4 reps each round)

  • Ski Erg Sprint45s

  • Easy Ski30s

  • Ski Erg Sprint30s

  • Alt DB Snatches

  • DB Push Press

• Zone 31:45

  A - Run, B - Max reps wallballs

  • Treadmill Sprint45s

  • Jogging Recovery30s

  • Treadmill Sprint30s

  • Wallballs

    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats