Friday 15 August 2025 – 2G 60 minutes
Power day – not a revenge template!
Tread Block 1 – 8.5 minutes
- 2 min base to push (PW @ 1-5%)
- 90 sec push (PW @ 6%+)
- 1 min push to AO (PW @ 6-10%+)
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 1 min base to push (PW @ 1-5%)
- 45 sec push (PW @ 6%+)
- 30 push to AO (PW @ 6 – 10%+)
- 15 sec AO (PW @ 10%+)
90 sec WR, get to base when ready
Tread Block 2 – 13.25 minutes
- Goal: joggers / runners increase your pace each round, for power walkers increase the incline by 0.5-1% each round
- 2 min push (PW @ 5%+)
- 75 sec WR
- 90 sec push to AO (PW @ 6-10%)
- 75 sec WR
- 75 sec push to AO (PW @ 6-10%)
- 75 sec WR
- 1 min push to AO (PW @ 6-10%)
- 75 sec WR
- 45 sec AO (PW @ 10%+)
- 75 sec WR
- Finisher: 30 sec AO (PW @ 10%+)
Floor Block 1 – 8.5 minutes
- Two rounds back to back:
- 4 x mid band squat hold front walk
- 8 x mid band good morning, rest
- When done – back to back superset:
- 6 each x single leg sit to stand (bodyweight)
- 12 total x alt single leg deadlift, rest
- Repeat until time is called
90 sec transition to rower
Row Block – 4.5 minutes
- Rack & rest:
- 200m AO row (0:30 – 1:00), rest
- 150m AO row, rest
- 100m AO row, rest
- 50m AO row, rest
- Bonus: repeat the 50m AO row until time is called
75 sec to transition to floor
Floor Block 2 – 7.5 minutes
- Two rounds back to back:
- 6 each x low band high plank single arm glide
- 12 total x low band crunch hold with scissors, rest
- When done – back to back superset:
- 12 total x alt chest press
- 6 each x single arm reverse grip low row, rest
- Repeat until time for finisher
- Finisher:
- 30 sec of bench tap squat (bodyweight) OR
- 30 sec of push-up