Saturday 20 September 2025 – 2G 60 minutes
Tread Block 1 – 2.5 minutes
- Goal: Accumulate as much distance as possible
- Clear screen
- 2.5 min tread for distance
- Check & remember distance
90 sec WR, get to base when ready
Tread Block 2 – 3 minutes
- Goal: Match or beat your distance from block 1
- Clear screen
- 3 min tread for distance
- Check & remember distance
90 sec WR, get to base when ready
Tread Block 3 – 3.5 minutes
- Goal: Match or beat your distance from block 2
- Clear screen
- 3.5 min tread for distance
- Check & remember distance
90 sec WR, get to base when ready
Tread Block 4 – 4 minutes
- Goal: Match or beat your distance from block 3
- Clear screen
- 4 min tread for distance
- Check & remember distance
90 sec WR, get to base when ready
Tread Block 5 – 4.5 minutes
- Goal: Match or beat your distance from block 4
- Clear screen
- 4.5 min tread for distance, increase intensity for the final 30 sec
- Collapse (member’s choice)
- Check distance
90 sec to transition to the floor
Floor Block 1 – 2.5 minutes circuit
- 10 total x mid band alt step-out squat (bodyweight)
- 5 x mid band walkout
- 10 x bench mid band bridge
- Repeat until time is called
90 sec recovery
Floor Block 2 – 13.5 minutes
- Member’s choice: Lift more OR row more
- Goal: Choose how many rounds of the floor circuit you want to do – 1, 2, 3 or 4 rounds before heading to the rower
- Circuit – choose 1, 2, 3 or 4 rounds:
- 12 total x goblet alt step-out squat
- 12 x tall kneeling shoulder press
- 12 x bridge
- 12 x tall kneeling bicep curl
- When done: Row at 22 – 26 strokes / minute until time is called
90 sec recovery
Floor Block 3 – 4.5 minutes work & rest
Finisher: 30 sec of bear plank hold
45 sec of low band double crunch, 15 sec rest
45 sec of low band double crunch, 15 sec rest
45 sec of low band bird dog single arm glide (L), 15 sec rest
45 sec of low band bird dog single arm glide (R), 15 sec rest