Foundational #203

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Intervals · 41 phút · Tập 1:45 / Nghỉ 30s · 18 vòng

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Rep/Interval Scheme: 1:45s Work /30s Rest; 18 Rounds (Each Zone = 13:30)

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Class Capacity: 30 athletes, 6 per station, 12 per zone. Athletes stay at each zone for 13 minutes, performing 1:45 at each station. 30 seconds allowed for station switching. Athletes complete each station 3 times before moving to the next zone. No return to previous zones once left. Zone transition lasts 30 seconds. Last zone duration is 13 minutes. Example sequence: 1A, 1B, 1A, 1B, 1A, 1B; 2A, 2B, 2A, 2B, 2A, 2B; 3A, 3B, 3A, 3B, 3A, 3B

Zone 1
- #1A
  - DB Tricep Kickback8 reps
  - DB Bent Arm Lateral Raise8 reps
- #1B10s
  - RowErg150 m · RPE 8
    Thay bằng: SkiErg
  - Nghỉ 10s
Zone 2
- #2ASled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
- #2B10s
  - SkiErg150 m
  - Nghỉ 10s
Zone 3
- #3ADual KB Hanging Deficit Split SquatsSwitch legs every 12x
- #3B
  - DB Bent Over Rows12 reps
  - DB Floor Press12 reps

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