Thursday 21 March 2024 – 2G 60 minutes
This is the power template. Focus is on increasing your all out pace each block with a minute to recover between blocks. Stability exercises on the floor. Some light recovery rows and a 15 second row to finish.
Tread Block 1
- 1 min push
- 1 min push to AO
- 1 min AO
- 1 min WR
- 1 min AO
- 1 min WR
- 1 min AO
Tread Block 2
- 45 sec push
- 45 sec push to AO
- 45 sec AO
- 1 min WR
- 45 sec AO
- 1 min WR
- 45 sec AO
Tread Block 3
- 30 sec push
- 30 sec push to AO
- 30 sec AO
- 1 min WR
- 30 sec AO
- 1 min WR
- 30 sec AO
Tread Block 4
- 15 sec push
- 15 sec push to AO
- 15 sec AO
- 1 min WR
- 15 sec AO
- 1 min WR
- 15 sec AO
Floor Block 1 – 13.75 minutes
- 2 rounds work & active recovery:
- 10 x TRX pull up
- ~ 30 sec of in/in out/out
- 2 rounds work & active recovery:
- 10 total x bear plank switch alt low row
- ~30 sec of torso rotation
- 2 rounds work & active recovery:
- 10 each x single arm lateral shift
- ~30 sec of in/in out/out
- 2 rounds work & active recovery:
- 10 each x single arm chest press with leg extension
- ~30 sec of torso rotation
- Bonus: repeat dumbbell exercises only
Floor / Row Block 2 – 8.75 minutes work & active recovery
- 8 each x balance single arm shoulder press
- 20 stroke base row
- Repeat until
- Finisher: 15 sec AO row