Foundational #122

Divide class into 6 groups. Set timer: 2:30 Work, 45s Rest, 12 Rounds. Ergs have built-in rest; use it to recharge before sprinting. For a couplet, alternate two listed exercises throughout 2:30. Emphasise intensity on machines, heavy weight on weights and sleds

• Zone 1Run2:30 · RPE 72:30Thay bằng: RowErg / SkiErg

• Zone 2

  • Overhand Sled Push10 m

    Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges

  • Burpee Broad Jumps10 m

    Thay bằng: Burpee to Plate / DB Weighted Burpee / DB Squat thrust

• Zone 32:30

  • SkiErg1 phút · RPE 9

  • Nghỉ 30s

  • SkiErg1 phút · RPE 9

• Zone 4

  • DB Arnold Press8 reps

  • DB Skier Swing12 reps

• Zone 5

  Every time you rest from Wall Balls complete Farmer's Carry

  • Wallballsmax reps

    Thay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats

  • KB Farmer's Carry20 m

    Every time you rest from wall balls

• Zone 62:30

  • RowErg1 phút · RPE 9

    Thay bằng: SkiErg

  • Nghỉ 30s

  • RowErg1 phút · RPE 9

    Thay bằng: SkiErg