Monday 22 September 2025 – 2G 60 minutes
Tread Block 1 – 7.5 minutes
- 45 sec push (PW @ 8%+)
- 1 min AO (PW @ 10%+)
- 1 min WR
- 45 sec push (PW @ 8%+)
- 30 sec base
- 1 min AO (PW @ 10%+)
- 1 min WR
- 30 sec base
- 1 min AO (PW @ 10%+)
90 sec WR, get to base when ready
Tread Block 2 – 6.75 minutes
- 45 sec push (PW @ 8%+)
- 45 sec AO (PW @ 10%+)
- 1 min WR
- 45 sec push (PW @ 8%+)
- 30 sec base
- 45 sec AO (PW @ 10%+)
- 1 min WR
- 30 sec base
- 45 sec AO (PW @ 10%+)
90 sec WR, get to base when ready
Tread Block 3 – 6 minutes
- 45 sec push (PW @ 8%+)
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 45 sec push (PW @ 8%+)
- 30 sec base
- 30 sec AO (PW @ 10%+)
- 1 min WR
- 30 sec base
- 30 sec AO (PW @ 10%+)
90 sec transition to floor
Floor Block 1 – 7.5 minutes
- Buy-in:
- 45 sec push row (22 – 24 strokes / minute)
- 1 min AO row (22 – 24 strokes / minute) (200 – 300m+), check & remember average watts
- Back to back – load & xplode:
- 5 x low bench single arm split squat (rear foot elevated) (L)
- 5 x low bench reverse lunge to single leg hop (L), rest
- 5 x low bench single arm split squat (rear foot elevated) (R)
- 5 x low bench reverse lunge to single leg hop (R), rest
- Repeat until time is called
90 sec recovery
Floor Block 2 – 6.75 minutes
- Buy-in:
- 45 sec push row (22 – 24 strokes / minute)
- 45 sec AO row (22 – 24 strokes / minute) (200 – 300m+), check & remember average watts
- Back to back – load & xplode:
- 5 each x split stance low row
- 10 total x alt low row (explosive), rest
- Repeat until time is called
90 sec recovery
Floor Block 3 – 6 minutes
- Buy-in:
- 30 sec push row (22 – 24 strokes / minute)
- 45 sec AO row (22 – 24 strokes / minute) (200 – 300m+), check average watts
- Back to back – load & xplode:
- 8 x two handed single dumbbell squat
- 8 x low bench burpee to squat jack, rest
- Repeat until time is called