Foundational #160

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Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng

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Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (8 mins per zone)

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Athletes will stay at each zone for 8 minutes, performing 60seconds at a particular station before switching to the other station. They have 20 seconds to switch stations (and zones). They will complete a total of 3x on each station and 6 rounds at a particular zone before moving to the next zone. Athletes will never return to that zone once they leave. 60s/20s intervals are designed to be RPE 8+, so make sure they go hard!. Be aware of your spacing to ensure your sleds have room. Each should use an 8-10m track if you have the space

Zone 1
- AMountain Climbers
- BSkiErgRPE 8
Zone 2
- ASandbag Good Morning
- BRowErgRPE 8Thay bằng: SkiErg
Zone 3
- A
  - Overhand Sled Push10 m
    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
  - Sled Pull10 m
    Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- BHollow Body Up and Over
Zone 4
- ABurpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust
- BRunRPE 8Thay bằng: RowErg / SkiErg
Zone 5
- ADB Squat Cleans
- BLow Plank

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