Friday 8 August 2025 – 500m benchmark row 2G 60 minutes
This is a switch template with a decent amount of time in between blocks.
Tread Block 1 – 4 minutes
- 4 min tread for distance
2 min to transition to floor
Floor Block 1 – 4 minutes
- Buy-in: 250m push row (once only)
- Circuit:
- 10 x bridge (using bench)
- 10 x TRX high row
2 min to transition to treadmill, get back to base
Tread Block 2 – 4 minutes
- 4 min tread for distance
2 min to transition to rower
Row Block 1 – 4 minutes
- Clear row monitor
- Set up rower for 500m countdown
- 500m push to AO row
- Check & remember time, record in challenge tracker
- When done, rest or recovery row until time is called
3 min to transition to treadmill, get back to base
Tread Block 3 – 10 minutes
- 1 min push (PW @ 6%+)
- 1 min base
- 1 min push (PW @ 6%+)
- 1 min base
- 45 sec push (PW @ 8%+)
- 1 min base
- 45 sec push (PW @ 8%+)
- 1 min base
- 30 sec push (PW @ 8%+)
- 1 min base
- 30 sec push (PW @ 8%+)
- Finisher: 30 sec AO (PW @ 10%+)
3 min to transition to floor
Floor Block 2 – 10 minutes – work & rest
- 6 – 10 total x goblet alt step out squat, rest
- 6 – 10 x chest fly, rest
- 6 – 10 total x alt full step up to hammer curl, rest
- 6 – 10 each x low side plank pendulum with kickstand, rest
- Repeat until finisher: 30 sec of bench lateral hop over