Saturday 29 June 2024 – 2G 60 minutes
Progressive builds on the treadmills with endurance focus in the first block and power in the second.
More power on the floor with some work & active recovery sets. Two minutes to recover between blocks.
Tread Block – 23.5 minutes
- 30 sec base
- 30 sec base to push
- 30 sec push
- 30 sec push to AO
- 30 sec WR
- 45 sec base
- 45 sec base to push
- 45 sec push
- 45 sec push to AO
- 30 sec WR
- 1 min base
- 1 min base to push
- 1 min push
- 1 min push to AO
- 2 min WR
- 45 sec base
- 45 sec base to push
- 45 sec push
- 45 sec push to AO
- 45 sec AO
- 2 min WR
- 30 sec base
- 30 sec base to push
- 30 sec push
- 30 sec push to AO
- 30 sec AO
- 2 min WR
- 15 sec base
- 15 sec base to push
- 15 sec push
- 15 sec push to AO
- 15 sec AO
Floor Block 1 – 10 minutes
- Work & active recovery:
- 5 each x swing lunge with rotation
- 5 each x transverse full step up to knee raise
- Work & active recovery:
- 5 each x bench bird dog low row
- 10 x high plank to push back
- 200m push row
Floor Block 2 – 11.5 minutes work & rest
- 8 each x single arm clean to press, rest
- 8 total x lateral hop over, rest
- 8 total x push up (explosive) to alt high side plank, rest
- 200m AO row (0:30 – 1:00), rest
- Repeat until finisher: 15 sec of any of the exercises at increased intensity