Wednesday 10 September 2025 – DriTri Teaser 2/3G 60 minutes
DriTri Prep – Original Edition (3G Style)
This workout mimics the OG DriTri with all three elements: tread, rower, and floor. For the classic experience, start on the rower. On the floor, time yourself for two full rounds to get a sense of how you might perform on race day.
Treadmill Strategies
You’ll have three pacing options to practice with:
- Hit & Hold – Pick your pace and lock it in until the final push.
- The Alternator – Switch between base and push. Stay in base until you’re ready to surge again.
- Progressive Build – Gradually notch up your speed every few minutes, saving your strongest effort for the finisher.
Tread Block – 14 minutes
- Goal: choose your own strategy to accumulate as much distance as possible
- Clear screen
- 13 min tread for distance (PW @ 3%+)
- Finisher: 1 min AO (PW @ 10%+)
- Check distance and then collapse (member’s choice)
3 min to transition to rower
Row Block – 14 minutes circuit
- Round 1:
- 500m base row
- 6 x squat
- 6 x speed squat
- 6 x squat to toes
- 6 x squat jump
- Round 2:
- 500m base to push row
- 6 x squat
- 6 x speed squat
- 6 x squat to toes
- 6 x squat jump
- Round 3:
- 500m push row
- 6 x squat
- 6 x speed squat
- 6 x squat to toes
- 6 x squat jump
- Round 4:
- 500m push to AO row
- 6 x squat
- 6 x speed squat
- 6 x squat to toes
- 6 x squat jump
- Bonus: row until time for finisher
- Finisher: 1 min AO row
- Collapse (member’s choice)
3 min to transition to floor
Floor Block – 14 minutes circuit
- 1 min of burpee
- Goal: complete 2+ rounds
- 40 total x bench hop hover
- 20 x bench tap squat
- 20 each x full step-up
- 20 x push-up
- 20 x low plank jack
- 10 x burpee
Repeat until time for finisher
Finisher – member’s choice:
- 1 min of bench hop over OR
- 1 min of bench tap squat OR
- 30 sec each of full step-up OR
- 1 min of push-up OR
- 1 min of low plank jack OR