Rep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds
Zone 1A
MAX REPS - Zercher Reverse Lunge (DB or Plate)
Zone 1B
Max Meters Row Sprint
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Zone 2A -
Max Lalanne Plank Hold
Zone 2B
Max Sled Push - AHAP
—-
Zone 3A
Max Push-Ups
Zone 3B
Max Ski Erg
—-
Zone 4A
Max Reps DB Hang Clean
Zone 4B
Max Reps Hollow Body Flutter Kicks
—-
Zone 5A
Max Reps Russian KB Swings
Zone 5B
Max Reps Extreme Mountain Climbers
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Class capacity is 30 athletes.
Athletes will spend 8 minutes per zone.
Each station involves 40 seconds of work followed by a 20-second switch.
Athletes will perform 4 sets at each station.
8 rounds are completed in each zone before moving to the next.