Foundational #117

8 Groups for workout. Each round lasts 2 minutes. 30-second recovery between rounds. Athletes work continuously for full 2 minutes. No stopping after completing assigned reps. Shorter rests for 2-minute intervals

• Zone 1

  • DB Tricep Kickback10 reps

  • DB Bicep Curls5 reps

• Zone 2Run2 phút · RPE 72 phútThay bằng: RowErg / SkiErg

• Zone 3

  • Calorie Row10 reps · RPE 9

  • Calorie Row5 reps · RPE 5

• Zone 410s

  • Overhand Sled Push10 m

    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges

  • Nghỉ 10s

• Zone 5

  • Calorie Ski10 reps · RPE 9

  • Calorie Ski5 reps · RPE 5

• Zone 6

  • DB Devil's Press5 reps

  • DB Bent Over Rows10 reps

• Zone 7

  • Sandbag Walking Lunges20 m

    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges

  • Burpees Chest to Floor5 reps

• Zone 8

  • Wallballs10 reps

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

  • Pushups5 reps