Monday 4 August 2025 – 2G 60 minutes
Another endurance block – good for the Marathon Month miles! Tough little floor block with a bit of an endurance focus with power (I mean who doesn’t like hammer curls to stands or rounds of split squats with snatches?).
Surges are a little tap up in pace maybe 0.5 – 1kmh (0.3 – 0.6 mph) extra in pace. Think about it as trying to get past a slower runner in front of you.
This is a tough template today ☠️ 💀 Good luck!
Tread Block – 23 minutes
- 2.25 minute push (PW @ 4%+)
- 15 second surge
- 90 sec base
- 2.25 minute push (PW @ 4%+)
- 15 second surge
- 90 sec base
- 2.25 minute push (PW @ 4%+)
- 15 second surge
- 90 sec base
- 2.25 minute push (PW @ 4%+)
- 15 second surge
- 90 sec base
- 2.25 minute push (PW @ 4%+)
- 15 second surge
- 90 sec base
- 2.25 minute push (PW @ 4%+)
- Finisher: 45 sec AO (PW @ 10%+)
- Collapse (member’s choice)
Floor Block 1 – 6.5 minutes
- Three rounds back to back:
- 8 total x alt chest fly (incline bench)
- 4 – 8 x neutral grip push press, rest
- Bonus: push row until time is called
90 sec recovery
Floor Block 2 – 6.5 minutes
- Three rounds back to back:
- 8 x seated hammer curl to stand (incline bench)
- 4- 8 x high pull with power, rest
- Bonus: push row until time is called
90 sec recovery
Floor Block 3 – 7 minutes
- Three rounds back to back:
- 8 each x goblet split squat (rear foot elevated)
- 4 – 8 total x alt single arm snatch, rest
- Bonus: push row until time for finisher – 45 sec AO row (150 – 250m+)