Foundational #10A

Focus on sharpening intensity and skill work. Significant decreases in total volume. Increased intensity with a 2:1 work to rest ratio for harder efforts. Athletes will perform the same movement twice before switching stations. Class capacity is 30, with three athletes per station. Athletes stay at each station for two rounds of 40 seconds. Example structure: 2x Sled Pull followed by 2x Ski Erg. Athletes switch zones in 20 seconds after completing two rounds at each station. 40s/20s intervals aim for RPE 9+ for maximum effort. This week focuses on Sled Pull, Ergs, and Burpee Broad Jumps, along with rotating strength and accessory work. Weight recommendations: Sled Pull at competition weight, DB 1 Arm Push Press moderately heavy, KB Goblet Squats heavy