Saturday 27 September 2025 – 2G 60 minutes
Tread Block 1 – 6.5 minutes
- 30 sec push (PW @ 6%+)
- 1 min base
- 45 sec push (PW @ 6%+)
- 1 min base
- 1 min push (PW @ 6%+)
- 1 min base
- 75 sec push (PW @ 6%+)
90 sec WR, get to base when ready
Tread Block 2 – 6.5 minutes
- 30 sec base @ 8% (PW @ 8%+)
- 1 min base
- 45 sec base @ 8% (PW @ 8%+)
- 1 min base
- 1 min base @ 8% (PW @ 8%+)
- 1 min base
- 75 sec base @ 8% (PW @ 8%+)
90 sec WR, get to base when ready
Tread Bock 3 – 7.5 minutes
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 45 sec AO (PW @ 10%+)
- 1 min WR
- 1 min AO (PW @ 10%+)
- 1 min WR
- 45 sec AO (PW @ 10%+)
- 1 min WR
- Finisher: 30 sec AO (PW @ 10%+)
90 sec to transition to the floor
Floor Block 1 – 6.5 minutes circuit:anchor
- 12 – 16 total x front loaded alt reverse lunge
- 12 total x high plank alt shoulder tap (anchor)
- 12 – 16 total x reciprocating rows
- 12 total x high plank alt shoulder tap (anchor)
- Complete three rounds
- Bonus: repeat dumbbell exercises only until time is called
90 sec recovery
Floor Block 2 – 6.5 minutes circuit:anchor
- 6 – 10 x deadlift
- 10 total x crunch hold with flutter kicks (anchor)
- 6 – 10 x chest press
- 10 total x crunch hold with flutter kicks (anchor)
- Complete three rounds
- Bonus: repeat dumbbell exercises only until time is called
90 sec recovery
Row Block – 7.5 minutes
- 30 sec AO row (100-200m+)
- 1 min recovery row
- 45 sec AO row (150-250m+)
- 1 min recovery row
- 1 min AO row (200-300m+)
- 1 min recovery row
- 45 sec AO row (150-250m+)
- 1 min recovery row
- Finisher: 30 sec AO row (100-200m+)