Foundational #111

Rep/Interval Scheme: 90s Work/ 30s Rest, 20 Rounds (2 Circuits)

Class capacity is 30 with 3 at each station. Sled and Burpee Tracks set at 8m for space. Pre-set equipment in designated areas and use numbered cones for marking. Create a logical flow between stations. Stations should move in a circular flow up one side and back down the other

• Zone 1linh hoạt

  • DB Tricep Kickback12 reps

  • Low Plankhết thời gian còn lại

• Zone 2RunRPE 8Thay bằng: RowErg / SkiErg
• Zone 3Sled PullThay bằng: DB Deadlifts / KB Deadlift / DB Deadlift to High Pull / KB Deadlifts to High Pull
• Zone 4RowErgRPE 8Thay bằng: SkiErg
• Zone 5Alt KB Swings
• Zone 6BB Plate Ground To Overhead (GTOH)
• Zone 7SkiErgRPE 8
• Zone 8DB 1 Arm Push PressSwitch arms every 6 repsThay bằng: KB 1 arm Push Press
• Zone 9Burpee Broad JumpsThay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust

• Zone 10

  • DB Front Raise6 reps

  • DB Reverse Fly6 reps