Foundational #11B

Focus: sharpening with intensity and skill work. Total volume decreases. Intensity increases. Work to rest ratio changes to 2:1 for effective efforts. All runs include a light recovery between efforts. Volume is lower, completing the same movement 4x consecutively. Class capacity is 30, with 3 athletes per station and 6 per zone. Athletes remain in each zone for 8 minutes, performing 50 seconds of work 3x per station. Athletes have 25 seconds to switch stations and zones. Complete 3x on each station and 6 rounds at each zone before moving on. No return to a zone once left. 50s/25s intervals aimed at RPE 9; full effort is required each round. This is week one focusing on Sled Push, Lunges, Wall Balls, along with running, erging, and rotating skills. Weight recommendations include Competition Weight for Sled Push and Sandbag, Heavy KBs for Deadlift to High Pull, and Moderately Heavy for KB 1 Arm Swings