Wednesday 17 September 2025 – 2G 60 minutes
ESP day today—so more hills in the strength block, but at least the all-outs are capped at just 30 seconds! On the floor, we’ve got a mix of work and active recovery using mini bands. Thankfully, all the bands are around the wrists this time, not the legs.
Tread Block 1 – 8 minutes
- Goal: maintain or increase your push pace each round
- 2 min push (PW @ 5%+)
- 1 min base
- 2 min push (PW @ 5%+)
- 1 min base
- 2 min push (PW @ 5%+)
90 sec WR, get to base when ready
Tread Block 2 – 7 minutes
- Goal: maintain your base pace as the inclines increase
- 1 min base @ 3% (PW @ 5%+)
- 1 min base
- 1 min base @ 4% (PW @ 6%+)
- 1 min base
- 1 min base @ 5% (PW @ 7%+)
- 1 min base
- 1 min base @ 6% (PW @ 8%+)
90 sec WR, get to base when ready
Tread Block 3 – 5 minutes
- Goal: maintain or increase your all out intensity
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 30 sec AO (PW @ 10%+)
- 1 min WR
- Finisher: 30 sec AO (PW @ 10%+)
90 sec to transition to the floor
Floor Block 1 – 8 minutes
- Buy-in: 40 stroke base row, check & remember distance
- Work & active recovery:
- 12 – 20 x dumbbell bench tap squat
- 12 x low band neutral grip shoulder press
- Repeat until time is called
90 sec recovery
Floor Block 2 – 7 minutes
- Goal: match or beat half your distance from block 1
- Buy-in: 20 stroke push row @ 22 strokes / minute, check & remember distance
- Work & active recovery:
- 6 – 10 x chest press
- 12 x low band deadlift to low row
- Repeat until time is called
90 sec recovery
Floor Block 3 – 5 minutes
- Goal: match or beat half your distance from block 2
- Buy-in: 10 stroke AO row @ 28 strokes / minute (80-120m+), check distance
- Work & active recovery:
- 4 – 8 total x alt single arm snatch
- 12 total x low band crunch hold with scissors
- Repeat until time for finisher: 30 sec of alt single arm snatch