Foundational #1B

Focus on Burpee Broad Jumps and Sled Pull for 4 weeks. Supplemental movements will enhance strength for both exercises; skiing and running included. Class capacity: 32 athletes (4 per station, 8 per zone). Athletes spend ~9 minutes per zone, with 70 seconds at each station and 25 seconds to switch. Complete 3 rounds on each station and 6 rounds at a zone; no return to previous zones. Intervals designed for RPE 7-7.5; maintain proper intensity. Example sequence: 1A, 1B, 1A, 1B, 1A, 1B → Move to Zone 2. Week 1: Opportunity for coaches to assess athletes' movement ability and standards. Burpee Broad Jump: Controlled 2 reps out and back for technique focus. Sled Pull: Use moderately heavy weights, emphasise control and technique. Weight recommendations: DB Bent Over Row: Moderate; KB Suitcase: Moderately Heavy to Heavy; Sled Pull: Moderately Heavy (close to competition weight)