Monday 16 September 2024 – DriTri Strength Prep 2G 60 minutes
This features the DriTri strength blocks for tread and floor. Tread for distance challenge on the treadmills and then the DriTri strength floor block – choose your weights wisely!
Two minutes to recover between blocks.
Tread Block 1 – 7 minutes
- 1 min push
- 1 min base
- 1 min push
- 1 min base
- 1 min push
- 1 min base
- 1 min push
Tread Block 2 – 14 minutes
- Goal: complete the distance AQaP
- Option A – Prep:
- Joggers / Runners: 1.6km (1 mile) tread @ 8%, every 400m (0.25 miles) reduce incline by 2%
- Power Walkers: 0.8km (0.5 miles) tread @ 12%, every 400m (0.25 miles) reduce incline by 2%
- When done, walking recovery or tread until finisher: 30 sec AO (PW @ 10%+)
- Option B:
- Joggers / Runners: 1.6km (1 mile) tread @ 4%, every 400m (0.25 miles) reduce incline by 1%
- Power Walkers: 0.8km (0.5 miles) tread @ 8%, every 400m (0.25 miles) reduce incline by 2%
- When done, walking recovery or tread until finisher: 30 sec AO (PW @ 10%+)
Floor Block 1 – 7 minutes circuit
- 6 – 10 x walkout
- 6 – 10 x TRX chest press
- 6 – 10 x y-squat
- 6 – 10 x TRX high row to y-raise
- 6 – 10 total x alt full step up
Floor Block 2 – 14 minutes circuit
- Goal: weight choice (use the same weight for all exercises except for the pushups):
- Grey: 10 pounds
- Blue: 12 pounds
- Green: 15 pounds
- Orange: 20 pounds
- Red: 25 pounds
- Hell Red: 30 pounds
- Repeat until finisher:
- 10 x dumbbell burpee
- 10 x hand release pushup
- 10 x dumbbell tap squat
- 10 x seated hammer curl to neutral grip shoulder press
- 10 total x alt reverse lunge
- 300m push row
- Finisher: 30 sec increase intensity of whatever exercise you are on
- Collapse (member’s choice)