Sunday 21 September 2025 – 2G 60 minutes
Tread Block 1 – 7 minutes
- 1 min base
- 1 min base to push (PW @ 1 – 6%)
- 1 min push (PW @ 6%+)
- 1 min push to AO (PW @ 6 – 10%)
- 1 min AO (PW @ 10%+)
- 1 min WR
- 1 min AO (PW @ 10%+)
90 sec WR, get to base when ready
Tread Block 2 – 7.5 minutes
- 6 min tread for distance @ 10%, decrease incline by 1 – 2% every minute
- 30 sec AO (PW @ 10%+)
- 30 sec WR
- 30 sec AO (PW @ 10%+)
90 sec WR, get to base when ready
Tread Block 3 – 6.25 minutes
- 30 sec base
- 30 sec base to push (PW @ 1 – 6%)
- 30 sec push (PW @ 6%+)
- 30 sec push to AO (PW @ 6 – 10%)
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 30 sec AO (PW @ 10%+)
- 45 sec WR
- 30 sec AO (PW @ 10%+)
- 30 sec WR
- Finisher: 30 sec AO (PW @ 10%+)
90 sec transition to floor
Floor Block 1 – 7 minutes
- Buy-in: 250m push row, check & remember time (just once)
- Circuit:
- 12 total x alt lateral lunge
- 12 each x bench high plank single arm reverse fly
- 12 x TRX rollout
- Repeat until time is called
90 sec recovery
Floor Block 2 – 7.5 minutes
- Buy-in: 250m push row (22 strokes / minute), check & remember time (just once)
- Circuit:
- 6 – 10 total x goblet alt forward lunge with torso rotation
- 6 – 10 x reverse fly
- 6 each x TRX two handed hip drop
- Repeat until time is called
90 sec recovery
Floor Block 3 – 6.25 minutes
- Buy-in: 250m AO row (0:37 – 1:15), check time (just once)
- Circuit:
- 4 – 8 x clean
- 10 total x bench lateral hop over
- 10 total x TRX low plank with alt knee raise
- Repeat until time for finisher
- Finisher:
- 30 sec of clean OR
- 30 sec of bench lateral hop over