Monday 15 September 2025 – 12 minute Treadmill Benchmark 2G 60 minutes
Tread Block 1 – 2.5 minutes
- 30 sec push (PW @ 8%+)
- 30 sec WR
- 30 sec push to AO (PW @ 8-10%)
- 30 sec WR
- 30 sec AO (PW @ 10%+)
90 sec to transition to floor
Floor Block 1 – 2.5 minutes back to back
- 30 sec of hinge and reach
- 30 sec of alt reverse lunge with torso rotation (body weight)
- 30 sec of lateral hop with 4 high knees
- 30 sec of alt reverse lunge with torso rotation (body weight)
- 30 sec of lateral hop with 4 high knees
3 min to transition to treadmill, get to base when ready
Tread Block 2 – 14 minutes
- Goal: accumulate as much distance as possible in the 12 minute benchmark
- Buy-in: 1 min tread for distance
- 1 min WR
- Clear screen
- 11 min tread for distance (PW @ 4%+)
- 1 min AO (PW @ 4%+)
- Check & remember distance
- Collapse (member’s choice)
3 min to transition to floor
Floor Block 2 – 14 minutes circuit
- 12 total x TRX alligator 🐊
- 12 x TRX tricep extension
- 12 total x reciprocating rows
- 6 each x single leg bridge
- 12 x reverse crunch
3 min to transition to treadmill, get to base when ready
Tread or Row Block 3 – 2.5 minutes
- Member’s choice: tread or row
- Tread:
- 30 sec push (PW @ 8%+)
- 30 sec WR
- 30 sec push to AO (PW @ 8-10%)
- 30 sec WR
- Finisher: 30 sec AO (PW @ 10%+)
- Row:
- 30 sec push row
- 30 sec recovery row
- 30 sec push to AO row
- 30 sec recovery row
- Finisher: 30 sec AO row
90 sec to transition to floor
Floor 3 – 2.5 minutes circuit