Foundational #4B

Focus on competition weight and standards for Burpee Broad Jump and Sled Pull. Includes accessory movements and machine fitness to enhance overall fitness. Class capacity: 32, with 4 athletes per station and 8 per zone. Athletes spend ~9.5 minutes in each zone: 110 seconds at a station, 30 seconds to switch. Complete 2 rounds at each station and 4 rounds in a zone; no returning to previous zones. 110s/30s intervals target RPE 7.5-8.0 for proper intensity. Example sequence: 1A, 1B, 1A, 1B → Move to Zone 2. Sled Pull: prioritise proper rope management and competition weight standards. Burpee Broad Jump: maintain movement standards over 110 seconds. Plyo Pushup + Hollow Body Hold: 10-15 plyo pushups, followed by a bear crawl hold with tension in the anterior chain. Pullover Situp: designed for power and speed. Clean & Press + Sumo Squat: alternate 5 clean and press with 10 hang sumo squats over 110 seconds. Weight Recommendations: KB Swing (Moderately Heavy), Sled Pull (Heavy), DB Pullover Situp (Moderate to Moderately Heavy), Clean & Press + Hang Sumo (Moderate)