Foundational #6B

Focus on muscular endurance and lactate threshold. Weekly “B” workouts include lunges, farmer’s carries, and accessory strength. Increased machine work and erging in this phase. Class capacity: 32 athletes with 4 setups per station. Each zone has two stations (A and B). Athletes stay in each zone for 10 minutes, alternating between stations every 2 minutes. 30 seconds to switch stations and zones; complete 2x on each station and 4 rounds per zone. 2-minute intervals aim for RPE 7+. Work for the full 2 minutes per round; each zone is a couplet with 2 exercises. This is the second week, emphasising Farmer’s Carry, Lunges, running, and erging with rotational skills. Weight recommendations: DB Hammer Curls (light to medium), DB Thrusters (light to medium), DB Floor Press (heavy), DB Bent Over Row (heavy), KB Farmer’s Carry (competition weight), Sandbag (competition weight)