Monday 1 September 2025 – 2/3G 60 minutes
Happy 1st of September! Today we have a 3G style template which means you get to spend an equal amount of time across the treadmill, rower and floor.
Tread Block 1 – 5.25 minutes
- 1 min push (PW @ 6%+)
- 90 sec base
- 45 sec push (PW @ 7%+)
- 90 sec base
- 30 sec push (PW @ 8%+)
90 sec WR, get to base when ready
Tread Block 2 – 7.25 minutes
- 45 sec base
- 30 sec AO (PW @ 10%+)
- 45 sec WR
- 45 sec base
- 30 sec AO (PW @ 10%+)
- 45 sec WR
- 45 sec base
- 30 sec AO (PW @ 10%+)
- 45 sec WR
- 45 sec base
- Finisher: 30 sec AO (PW @ 10%+)
3 minutes to transition to the rower
Row Block 1 – 5.25 minutes work & active recovery
- 200m row (check & remember average watts)
- 10 total x y-bell alt knee raise with torso rotation
- 150m row (check & remember average watts)
- 10 total x y-bell alt knee raise with torso rotation
- 100m row (check & remember average watts)
- 10 total x y-bell alt knee raise with torso rotation
- Bonus:
- 100m row (check & remember average watts)
- 10 total x y-bell alt knee raise with torso rotation
- Repeat until time is called
90 sec recovery
Row Block 2 – 7.25 minutes
- 45 sec base row
- 30 sec AO row (100m – 200m+)
- 45 sec recovery row
- 45 sec base row
- 30 sec AO row (100m – 200m+)
- 45 sec recovery row
- 45 sec base row
- 30 sec AO row (100m – 200m+)
- 45 sec recovery row
- 45 sec base row
- Finisher: 30 sec AO row (100m – 200m+)
3 minutes to transition to the floor
Floor Block – 14 minutes
- Back to back:
- 6 – 10 x sumo goblet squat
- 6 – 10 each x split stance single arm reverse fly, rest
- Back to back:
- 6 – 10 total x alt forward lunge
- 6 – 10 each x single arm shoulder press, rest
- Back to back:
- 6 – 10 x wide stance bridge
- 6 – 10 each x single arm chest press with leg extension, rest
- Repeat until time for finisher:
- 30 sec of bodyweight squat OR
- 30 sec of push-up