Friday 31 January 2025 – 2G 60 minutes
Floor block 1 – 6 min
- Single arm split squat, RFE – 6 reps each side
- Single arm low row – 6 reps each side
Floor block 2 – 5.25 min
- 45 sec alt single arm push press with rotation – 8 total
- 45 sec alt burpee to lateral step over – 4 reps total
- Complete 3 rounds of above couplet (rest for remaining time till 45 sec)
- Round 4 – members choice of either one for 45 sec
Floor block 3 – 9.5 min
- Alt single arm chest fly to close grip chest press – 8 total
- Single dumbell sumo deadlift to sumo squat – 8 reps
- Push row 300m
- Finisher any of the above 3 for 30 sec
Tread block 1 – strength 6 min
- 4% incline – 1 min
- +2% from previous incline – 1 min
- +2% incline from previous – 2 min
- -2% incline from previous – 1 min
- -2% incline from previous – 1 min
Tread block 2 – power 5.25 min
- 4 times AO for 45 sec with 45 sec WR between each AO
Tread block 3 – tread distance challenge 9.5 min
- Tread for distance goals
- PW – 0.8+ km
- Jogger – 1.1+ km
- Runner – 1.4+ km
Last 30 sec all out