Monday 29 September 2025 – 2G 60 minutes
Tread Block 1 – 4 minutes
- 90 sec push (PW @ 6%+)
- 1 min base
- 90 sec push (PW @ 6%+)
75 sec WR, get to base when ready
Tread Block 2 – 3 minutes
- 45 sec tread for distance @ 3% (PW @ 3%+)
- 45 sec tread for distance @ 6% (PW @ 6%+)
- 45 sec tread for distance @ 9% (PW @ 9%+)
- 45 sec tread for distance @ 12% (PW @ 12%+)
75 sec WR, get to base when ready
Tread Block 3 – 4 minutes
- 90 sec push (PW @ 6%+)
- 1 min base
- 90 sec push (PW @ 6%+)
75 sec WR, get to base when ready
Tread Block 4 – 3 minutes
- 45 sec tread for distance @ 12% (PW @ 12%+)
- 45 sec tread for distance @ 9% (PW @ 9%+)
- 45 sec tread for distance @ 6% (PW @ 6%+)
- 45 sec tread for distance @ 3% (PW @ 3%+)
75 sec WR, get to base when ready
Tread Block 5 – 4 minutes
- 90 sec push (PW @ 6%+)
- 1 min base
- 90 sec push (PW @ 6%+), increase intensity for the last 30 seconds
90 sec to transition to the floor
Floor Block – 23 minutes
30 sec AO row (100 – 200m+)
Two rounds back to back:
8 each x full lateral step-up to knee raise
8 each x bench bird dog low row
8 each x half kneeling low to high chop, rest
Two rounds back to back:
8 each x reverse lunge to single leg knee drive
16 total x bicycle press, rest
150m AO row (0:22 – 0:45)
Bonus: repeat all exercises as a one block until time for finisher
Finisher:
30 sec of bench lateral hop over OR