“We Are Nonetheless Right here!”
• Teaching Transient & Class Overview
“Zion Rebellion” is a 3–4 particular person waterfall-style staff exercise that emphasizes constant pacing, teamwork, and cardio stamina. Every athlete will cycle by 5 rounds of straightforward but grippy and gritty body weight work, sustaining high quality motion whereas holding the staff flowing easily by the stations.
In waterfall format, athlete 1 begins on the primary motion, and athlete 2 begins as soon as athlete 1 strikes to the second station, this continues by the staff rotation. The tempo of every athlete impacts the circulate of the staff, so motion effectivity and tight transitions are key.
The exercise begins with 30 Abmat sit-ups, that is the possibility to breathe and discover a rhythm in rounds 3,4, and 5. Athletes will then transfer into the 50ft DB strolling lunge with constant, upright steps and a agency midline. The 200m run needs to be aggressive, however managed, that is the place athletes could make up time with out hitting a redline. The spherical closes with 15 line going through burpees, which can spike coronary heart charge, keep low and composed, and leap cleanly every rep.
The purpose is regular, repeatable effort throughout all 5 rounds. Encourage athletes to push the place they’ll, however to remain composed sufficient to maintain transitions clear and help the athlete behind them. That is about shifting as a unit and embracing the grind collectively.
metcon: “Zion Rebellion”
5 rounds for time of:
30 AbMat Sit-ups
Dumbbell Strolling Lunge, 50/35 lbs, 50 ft
Run, 200 m
15 Line Going through Burpees
Time Cap: half-hour
Equipment:
4 rounds for high quality of:
10 L/10 R Half Kneeling Palloff Press
Single Kettlebell Entrance Rack March In Place, choose load, L 20 secs/R 20 secs
