Friday 25 August 2023 – 2G (Deadlift) 60 minutes
Row / Tread Block 1 – 4 minutes
- 200m AO row
- Tread for time, increase incline by 1% every 30 seconds
- Check tread distance
Row / Tread Block 2 – 4 minutes
- 150m AO row
- Tread for time, increase incline by 1% every 30 seconds
- Check tread distance, try to match or beat your previous distance
Row / Tread Block 3 – 4 minutes
- 100m AO row
- Tread for time, increase incline by 1% every 30 seconds
- Check tread distance, try to match or beat your previous distance
Row / Tread Block 4 – 4 minutes
- 50m AO row
- Tread for time, increase incline by 1% every 30 seconds
- Check tread distance, try to match or beat your previous distance
Tread Block 5 – 3.5 minutes
- 3.5 minute tread for distance increasing incline by 1% every 30 seconds, last 30 sec is AO at 1%
- Check tread distance, try to match or beat your previous distance
Floor Block 1 – 4 minutes
- Round 1: 1 min to do 12 x goblet squat, recover until next round
- Round 2: 1 min to do 12 x goblet squat, recover until next round
- Round 3: 1 min to do 12 x goblet squat, recover until next round
- Round 4: 1 min to do 12 x goblet squat, low plank hold until time is called
Floor Block 2 – 4 minutes
- Round 1: 1 min to do 12 x reverse grip low row, recover until next round
- Round 2: 1 min to do 12 x reverse grip low row, recover until next round
- Round 3: 1 min to do 12 x reverse grip low row, recover until next round
- Round 4: 1 min to do 12 x reverse grip low row, low plank hold until time is called
Floor Block 3 – 4 minutes
- Round 1: 1 min to do 8 x dead lift, recover until next round
- Round 2: 1 min to do 8 x dead lift, recover until next round
- Round 3: 1 min to do 8 x dead lift, recover until next round
- Round 4: 1 min to do 8 x dead lift, low plank hold until time is called
Floor Block 4 – 4 minutes
- Round 1: 1 min to do 8 x bicep curl to shoulder press, recover until next round
- Round 2: 1 min to do 8 x bicep curl to shoulder press, recover until next round
- Round 3: 1 min to do 8 x bicep curl to shoulder press, recover until next round
- Round 4: 1 min to do 8 x bicep curl to shoulder press, low plank hold until time is called
Floor Block 5 – 3.5 minutes
- 5 each x single arm lateral lunge
- 10 total x low plank alt wide knee drive
- Repeat until last 30 seconds where you increase intensity