Monday 8 September 2025 – 2G 60 minutes
Hills and Endurance on Deck
Bosu on the floor paired with 500m row buy-ins, thrusters, and chops.
It’s run as a switch, which means plenty of time to sit there dreading how brutal that return trip to the treadmill is going to feel.
Tread Block 1 – 10.5 minutes
- 2 min tread @ 3% (PW @ 4%+)
- 1 min base
- 90 sec tread @ 6% (P @ 7%+)
- 1 min base
- 1 min tread @ 9% (PW @ 9%+)
- 1 min WR, get to base when ready
- 30 sec base
- 1 min push (PW @ 6%+)
- 1 min push to AO (PW @ 6-10%)
- 30 sec AO (PW @ 10%+)
- Collapse (member’s choice)
2 min to transition to floor
Floor Block 1 – 10.5 minutes
- Buy-in: 500m row, check & remember time
- Circuit – anchor:
- 4 each x single arm neutral grip thruster
- 8 x bosu reverse hyperextension
- 4 each x single arm neutral grip thruster
- 8 x bosu kneeling lateral raise
- Repeat until time is called
2 min to transition to treadmill, get to base when ready
Tread Block 2 – 11 minutes
- 1 min tread @ 9% (PW @ 9%+)
- 1 min base
- 90 sec tread @ 6% (P @ 7%+)
- 1 min base
- 2 min tread @ 3% (PW @ 4%+)
- 1 min WR, get to base when ready
- 30 sec base
- 1 min push (PW @ 6%+)
- 1 min push to AO (PW @ 6-10%)
- Finisher: 1 min AO (PW @ 10%+)
- Collapse (member’s choice)
2 min to transition to floor
Floor Block 2 – 11 minutes
- Buy-in: 500m row, check time
- Circuit – anchor:
- 4 each x bosu kneeling hip thrust with low to high chop
- 8 x thumbs up Y
- 4 each x bosu kneeling hip thrust with low to high chop
- 8 total x alt cross back lunge
- Repeat until time for finisher
- Finisher:
- 30 sec of bicycle crunch (slow)
- 30 sec of bicycle crunch