Foundational #6A

Emphasise lactate threshold and muscular endurance with increased running and erg volume. Additional focus on sled pull and erg activities. Class capacity of 32 with 4 athletes per station. 2-minute efforts are hard but controlled; recovery time remains consistent. Adjust effort levels to accommodate increased workload while maintaining intensity of runs and ergs. Pre-set equipment at each zone for efficiency; place weighted exercises near racks. Athletes rotate zones after each 2 minutes and complete 2 circuits. Some zones feature single exercises; others are couples. Work defined by both reps and weight moved; athletes should aim for challenging weights. Adjust sled pull lane length as required. Weight recommendations: Sled at competition weight; medium to heavy DBs for deadlift to high pull; heavy KBs for goblet squat