Sunday 28 September 2025 – 2G 60 minutes
Tread Block 1 – 10.5 minutes
- 90 sec push (PW @ 6%+)
- 90 sec base
- 90 sec push (PW @ 6%+)
- 90 sec base
- 90 sec push (PW @ 6%+)
- 90 sec base
- 1 min push (PW @ 6%+)
- 30 sec AO (PW @ 10%+)
2 min to transition to the floor
Floor Block 1 – 4.5 minutes back to back load & xplode
- 5 each x single arm half kneeling to stand
- 5 x alt tall kneeling to squat to jump, rest
- Repeat until time is called
90 sec to transition to the rower
Floor / Row Block 2 – 4.5 minutes back to back
- 6 x front raise to upright row
- 12 stroke row @ 24 strokes / minute (check & remember distance), rest
2 min to transition to treadmill, get to base when ready
Tread Block 2 – 11.5 minutes
- 1 min push (PW @ 6%+)
- 90 sec base
- 1 min push (PW @ 6%+)
- 90 sec base
- 1 min push (PW @ 6%+)
- 90 sec base
- 1 min push (PW @ 6%+)
- 90 sec base
- 1 min push (PW @ 6%+)
- 30 sec AO (PW @ 10%+)
2 min to transition to the floor
Floor Block 3 – 6 minutes
- Back to back load & xplode:
- 5 each x single arm single leg lateral step up
- 10 total x lateral bound (stick it), rest
- 10 x bench straight leg raise
- Repeat until time is called
90 sec to transition to the rower
Floor / Row Block 4 – 4 minutes back to back
- 6 x bicep curl to hammer curl
- 12 stroke row @ 24 strokes / minute (check & remember distance), rest
- Repeat until time for finisher:
- 30 sec of bicep curl to hammer curl OR
- 30 sec AO row (100-200m+)