Friday 26 September 2025 – 2G 60 minutes
Tread Block 1 – 10.75 minutes
- Goal: increase all out intensity with each build
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)
- 1 min AO (PW @ 10%+)
- 90 sec WR
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)
- 45 sec AO (PW @ 10%+)
- 90 sec WR
- 30 sec push (PW @ 8%+)
- 30 sec push to AO (PW @ 8-10%)
- 30 sec AO (PW @ 10%+)
- 90 sec WR
- 1 min AO (PW @ 10%+)
90 sec WR, get to base when ready
Tread Block 2 – 10.75 minutes
- Goal: increase all out intensity with each build
- 30 sec base
- 30 sec push (PW @ 8%+)
- 1 min AO (PW @ 10%+)
- 90 sec WR
- 30 sec base
- 30 sec push (PW @ 8%+)
- 45 sec AO (PW @ 10%+)
- 90 sec WR
- 30 sec base
- 30 sec push (PW @ 8%+)
- 30 sec AO (PW @ 10%+)
- 90 sec WR
- Finisher: 1 min AO (PW @ 10%+)
90 sec to transition to the floor
Floor Block 1 – 10.75 minutes
- Buy-in: 700m rows, check & remember time (once only)
- Work & rest superset:
- 6 x alt chest press to chest press (incline bench), rest
- 12 x chest fly (incline bench), rest
- 12 x tricep extension (incline bench), rest
- Repeat until time is called
90 sec recovery
Floor Block 2 – 10.75 minutes
- Buy-in: 700m rows, check time (once only)
- Work & rest superset:
- 12 total x goblet alt lateral shift, rest
- 12 each x goblet split squat (rear foot elevated), rest
- 6 x goblet squat hold lateral walk, rest
- Repeat until time for finisher
- Finisher: 1 min of alt chest press to chest press (incline bench) and then collapse (member’s choice)