Foundational #8B

Focus on muscular endurance and lactate threshold. Weekly 'B' workouts include lunges, farmer’s carries, and accessory strength. Increased machine work and erging in this phase. Class capacity: 30 (or 40 with four setups per station). Zones divided into two stations (A and B). Athletes stay in each zone for 8 minutes, with 3 minutes at each station. 1 minute to switch stations; no return to previous zone. 3-minute intervals at RPE 7+. Each zone includes a couplet of two exercises. This is the 3rd week focusing on Farmer’s Carry, Lunges, and sled push. Includes running, erging, rotating skills, strength elements, and accessory work. Weight recommendations: DB Bicep Curls and DB Strict OH Press - light to medium weights. KB 1 Arm Row - heavy weight (competition KB optional). KB Farmer’s Carry and DB Walking Lunge - competition weight