Foundational #207

Rep/Interval Scheme: 90s Work/ 30s Rest, 20 Rounds (8 mins per zone)

Class capacity: 30 athletes. 8 minutes per zone. 90 seconds at each station, then switch. 30 seconds to switch stations and zones. Complete 2 rounds on each station and 4 rounds per zone. No return to previous zones. Intervals set at RPE 7-8

• Zone 1A

  • DB Devil's Press5 reps

  • DB Skier Swing10 reps

• Zone 1BRun1:30 · RPE 81:30Thay bằng: RowErg / SkiErg
• Zone 2ADB Bench Pressmax reps
• Zone 2BSkiErg1:30 · RPE 81:30
• Zone 3ASled Pull1:301:30Thay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
• Zone 3BRowErg1:30 · RPE 81:30Thay bằng: SkiErg

• Zone 4A10s

  Step ups, rest, repeat

  • Alt Plyo Step up30 reps

  • Nghỉ 10s
• Zone 4BRun1:30 · RPE 81:30Thay bằng: RowErg / SkiErg
• Zone 5ALow Plank1:301:30
• Zone 5BWallballs1:301:30Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats