Wednesday 20 March 2024 – 2G 60 minutes
Incline+ distance challenges + super sets on the floor with low benches. Power rows. Power walkers add 3% minimum to the incline. Switch template.
Tread Block 1
- Clear screen
- 90 sec push
- 30 sec base
- 90 sec push @ 2%
- 30 sec base
- 30 sec AO @ 3%
- Check distance
- 1 min WR
- Clear screen
- 90 sec push @ 4%
- 1 min base
- 90 sec push @ 5%
- 1 min base
- 30 sec AO @ 6%
- Check distance, try to beat your distance from the first round
- Transition to floor
Floor Block 1 – 11 minutes
- Back to back superset:
- 10 x chest press
- reciprocating chest press AMRepsAP, rest
- Back to back superset:
- 10 x goblet squat
- alt goblet step down squat AMRepsAP, rest
- 150m AO row (0:22 – 0:45)
- Repeat until time is called then switch to treadmill
Tread Block 2
- Clear screen
- 90 sec push
- 30 sec base
- 90 sec push @ 2%
- 30 sec base
- 30 sec AO @ 3%
- Check distance
- 1 min WR
- Clear screen
- 90 sec push @ 4%
- 1 min base
- 90 sec push @ 5%
- 1 min base
- 30 sec AO @ 6%
- Check distance, try to beat your distance from the first round
- Transition to floor
Floor Block 1 – 11 minutes
- Back to back superset:
- 10 x shoulder press
- reciprocating shoulder press press AMRepsAP, rest
- Back to back superset:
- 5 each x reverse lunge
- alt step down reverse lunge to single leg knee drive AMRepsAP, rest
- 150m AO row (0:22 – 0:45)
- Repeat until finisher: 30 sec of squat jacks using the low bench