Sunday 30 June 2024 – 2G 60 minutes
Member choice on the floor! 1 minute recovery between blocks.
Tread Block 1 – 20 minutes
- 1 min base @ 1%
- 1 min base @ 1.5%
- 1 min base @ 2%
- 1 min base @ 2.5%
- 1 min base @ 3%
- 1 min base @ 3.5%
- 1 min base @ 1%
- 1 min base @ 1.5%
- 1 min base @ 2%
- 1 min base @ 2.5%
- 1 min base @ 3%
- 1 min base @ 1%
- 1 min base @ 1.5%
- 1 min base @ 2%
- 1 min base @ 2.5%
- 1 min base @ 1%
- 1 min base @ 1.5%
- 1 min base @ 2%
- 1 min base @ 1%
- 1 min base @ 1.5%
- Collapse (member’s choice)
Tread Block 2 – 2.5 minutes
- 30 sec base
- 30 sec base to push
- 30 sec push
- 30 sec push to AO
- 30 sec AO
Floor Block 1 – 20 minutes circuit member’s choice takeaway
- Exercises:
- 6 – 10 x TRX low row
- 6 – 10 total x goblet alt step out squat
- 6 – 10 x reverse fly
- 6 – 10 x deadlift
- 6 – 10 each x single arm chest press with leg extension
- Round 1: all exercises + 800m row
- Round 2: choose 4 exercises + 600m row
- Round 3: choose 3 exercises + 400m row
- Round 4: choose 2 exercises
- Bonus: repeat your favourite exercises until time is called
Floor Block 2 – 2.5 minutes back to back
- 30 sec of plank pop
- 30 sec of high plank
- 30 sec of plank pop
- 30 sec of high plank
- Finisher member’s choice:
- 30 sec of plank pop OR
- 30 sec of high plank