Foundational #5B

Class capacity is 30; 3 athletes per station, 6 per zone. Athletes spend 8 minutes per zone, with 60 seconds at a station and 20 seconds switching. Complete 3x at each station and 6 rounds in each zone, no returning to previous zones. Intervals are RPE 9; high effort is required. Week one focuses on Farmer’s Carry, Sled Push, Lunges, running, erging, and additional skills and strength. Zone 1: Station 1A has competition weight; Station 1B involves a compromised run. Zone 2 includes intense rowing and heavy squat thrusts. Zone 3 features max rep push-ups and aggressive Ski Erg for shoulder training. Zone 4 combines accessory strength and heavy sled push for mastering underhand technique. Zone 5 focuses on core strength across various platforms