Foundational #12A

Complete each station three times before moving to the next. Only one full circuit is to be completed. This phase focuses on sharpening intensity and toughness, utilising previously learned skills. Divide the class into 8 zones with 4 athletes per zone for a total of 32 participants. The circuit should flow smoothly with pre-set equipment if necessary. Coaching tips include:. SB Walking Lunges: Aim for speed, stability, and strength. Wallballs: Encourage big sets within 55 seconds, athletes should recognise when to restart. Weight recommendations include: KB Z Press: Light to Moderate; SB Lunges: Race Weight/Heavy; KB Pirate Ship: Moderate; DB Alt. Snatch: Moderate to Heavy; Wallballs: Race Weight