Tuesday 20 August 2024 – 2G 60 minutes
Brutal tread block – push at (baby) inclines. Power walkers start at 6%+ for the pushes and add 0.5% each round.
Strong and stable on the floor with bosu. 90 second recovery between blocks. OTF seems to like endurance blocks with inclines this Marathon month.
Tread Block 1 – 11 minutes
- 1 min push
- 1 min base
- 1 min push @ 1.5%
- 1 min base
- 1 min push @ 2%
- 1 min base
- 1 min push @ 2.5%
- 1 min base
- 1 min push @ 3%
- 1 min base
- 1 min AO
Tread Block 2 – 11 minutes
- 1 min push @ 3%
- 1 min base
- 1 min push @ 2.5%
- 1 min base
- 1 min push @ 2%
- 1 min base
- 1 min push @ 1.5%
- 1 min base
- 1 min push
- 1 min base
- 1 min AO
Floor Block 1 – 11 minutes
- Back to back – unilateral strong & stable:
- 8 each x single arm reverse lunge
- 8 each x single arm split squat (back leg on bosu), rest
- Back to back – strong & stable:
- 8 x chest press
- 8 total x bosu side to side push up, rest
- Two rounds work & rest:
- 100m AO row (0:15 – 0:30), rest
- When done, repeat strong and stable exercises only until time is called
Floor Block 2 – 11 minutes
- Back to back – strong & stable:
- 8 x reverse grip low row
- 8 x bridge hold with dumbbell pullover (feet on bosu), rest
- Back to back – strong & stable:
- 8 total x high plank pull through
- 8 each x bosu side low side plank hip dip, rest
- Two rounds work & rest:
- 100m AO row (0:15 – 0:30), rest
- When done, repeat strong and stable exercises only until finisher: 1 min of bosu side to side push up