Foundational #26

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Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng

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Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (8 mins per zone)

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Class capacity is 30 athletes, with 3 per station and 6 per zone. Athletes stay at each zone for 8 minutes, spending 60 seconds at a station. 20 seconds is allocated for switching stations and zones. Each athlete completes 3 rounds on each station and 6 rounds at a zone. Athletes do not return to a zone once they leave. Intervals are 60s work and 20s rest, targeting RPE 9

Zone 1
A - DB Cluster, B - Compromised Run
- DB Clusters
- Run
  Thay bằng: RowErg / SkiErg
Zone 2
A - Kneel to stand, B - Row Sprint
- KB Goblet Kneel To Stand
- Row Sprint
Zone 3
A - DB Flutter Press, B- Skierg
- Mountain Climbers
- Ski Erg Sprint
Zone 4
A - Mountain Climbers, B- Sled Push
- DB Flutter Press Dual
  Thay bằng: KB Flutter Press
- Overhand Sled Push
  Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Zone 5
A - Wallballs, B- Sandbag FR Lunges
- Wallballs
  Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
- Sandbag Front Rack Lunge

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