Foundational #8B

Complete each station twice before moving to the next: 1A, 1A → 1B, 1B → Zone 2. Athletes stay at each zone for ~9.5 minutes, performing 120 seconds per station. Each switch allows 25 seconds, with 2x consecutive completions per station and 4 rounds at a zone. No returning to a zone once left; intervals aim for RPE 8. Focus on improving burpee broad jump and sled push over 5 weeks, with progressions and accessory movements. Class capacity: 32 athletes, 4 per station or 8 per zone. Coaching Tip: For sled push, leave space for stations 2A and 4A & 4B. Hercules Burpee Broad Jump: 2 chest-to-ground burpees before broad jump, with ~6m spacing. Weight Recommendations: DB Devil’s Press - Moderate; Sled Push - Moderate to Heavy; DB Deadlift & Clean + Press - Moderate