Foundational #1B

Focus on Burpee Broad Jumps and Wall Balls for 4 weeks. Athletes will improve these movements and their strength through supplemental exercises. Both movements involve major upper and lower body push, as well as core bracing. Rowing and running will be included throughout the sequence. Class capacity is 32, with 4 athletes per station and 8 per zone. Athletes will spend 10 minutes per zone, alternating between stations every 75 seconds. Each transition to a new station allows 25 seconds. Athletes will complete 3 rounds at each station and 6 rounds in a zone before advancing. 75s/25s intervals aim for RPE of 8-8.5, maintaining intensity. Example sequence: 1A, 1B, 1A, 1B, 1A, 1B → Move to Zone 2. Weight recommendations: DB 1 Arm Push Press - Medium Heavy to Heavy; DB Box Step Ups - Medium; Single KB Deadlifts - Heavy