Friday 19 April 2024 – 2G 60 minutes
ESP today with a lot of all outs! 300m row buy-ins and circuit work on the floor – mostly lunges and reverse flys. 90 seconds of recovery between blocks.
Tread Block 1
- 1 min base
- 1 min base to push
- 1 min push
- 1 min push to AO
- 1 min AO
- 1 min WR
- 1 min AO
Tread Block 2
- 45 sec base @ 6 – 8% (PW 8 – 10%+)
- 45 sec base @ 5 – 7% (PW 7 – 9%+)
- 45 sec base @ 4 – 6% (PW 6 – 8%+)
- 45 sec base @ 3 – 5% (PW 5 – 7%+)
- 45 sec base @ 2 – 4% (PW 4 – 6%+)
- 45 sec AO @ 1% (PW 10%+)
- 45 sec WR
- 45 sec AO @ 1% (PW 10%+)
- 45 sec WR
- 45 sec AO @ 6 – 8% (PW 10%+)
Tread Block 3
- 30 sec base
- 30 sec base to push
- 30 sec push
- 30 sec push to AO
- 30 sec AO
- 1 min WR
- 30 sec AO
- 45 sec WR
- 30 sec AO
- 30 sec WR
- 30 sec AO
Floor Block 1 – 7 minutes circuit
- 300m push row (once only, check time)
- Repeat until time is called:
- 12 total x alt lateral lunge
- 12 x reverse fly
- 12 x TRX rollout
Floor Block 2 – 7.5 minutes circuit
- 300m push row (22 strokes / minute)
- Repeat until time is called:
- 6 – 10 total x goblet alt forward lunge with torso rotation
- 6 – 10 each x high plank single arm reverse fly
Floor Block 3 – 6.25 minutes circuit
- 300m AO row (0:45 – 1:30, check time)
- Repeat until finisher:
- 6 x clean
- 10 total x lateral hop over
- 5 each x full lateral step up
- Finisher: 30 sec of clean OR 30 sec of lateral hop over
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