Thursday 4 July 2024 – Strength in Numbers 2/3G 60 minutes
All classes are a 3G today. The row portion of your workout is a recorded in your challenge tracker (14 min row).
Tread Block – 14 minutes
- Goal: climb as high as you can
- 4 min tread for distance starting at 1%, increase incline by 1% every 150m / 0.1 miles (Power walkers are half distance)
- 1 min WR
- 4 min tread for distance starting where you left off, increase incline by 1% every 150m / 0.1 miles
- 1 min WR
- 4 min tread for distance starting where you left off, increase incline by 1% every 150m / 0.1 miles
- Collapse (member’s choice)
Row Block – 14 minutes
- Goal: get as far as you can in the 14 minutes
- Reset row monitor, take breaks when needed
- 14 min row for time
- Record distance and then collapse (member’s choice)
Floor Block – 14 minutes
- Goal: unbroken reps
- Work & rest, repeat until finisher
- 20 – 30 x squat to calf raise, rest
- 20 – 30 x shoulder press, rest
- 20 – 30 total x alt reverse lunge
- 20 – 30 x bicep curl, rest
- high plank until ready for next round
- Finisher: Increase intensity on the exercise you are on for 30 seconds