Foundational #9B

Focus on muscular endurance and lactate threshold. Weekly 'B' workout includes lunges, farmer’s carries, and accessory strength. Increased machine work with more erging in this phase. Final week emphasises Farmer’s Carry, Lunges, and sled push. Includes running and erging with rotating skills and strength elements. Class capacity: 30 (6 per station) or 40 (8 per station). Each Zone has two stations (A and B). Single trip at each zone; partner workout format. Each athlete stays at zones for 6:30, switching upon completion of 15-20 calories skied/rowed or 75-second run. Partner A times the workout and decides when to switch. Each partner workout lasts the full 6:30. Weight recommendations: DB Zottman Curls (Light), DB Thrusters (Medium), KB Farmer’s Carry (Competition), KB Walking Lunge (Competition/heavier), Sled (Competition)