Saturday 9 August 2025 – 2G 60 minutes
ESP today! Endurance to start, then strength and power. Plenty of walking recoveries.
Tread Block 1 – 7.5 minutes
- 45 sec push (PW @ 8%+)
- 1 min base
- 1 min push (PW @ 6%+)
- 1 min base
- 75 sec push (PW 6%+)
- 1 min base
- 90 sec push (PW 6%+)
90 sec WR, get back to base when ready
Tread Block 2 – 5 minutes
- 1 min tread for distance @ 9%
- 1 min tread for distance @ 7%
- 1 min tread for distance @ 5%
- 1 min tread for distance @ 3%
- 1 min tread for distance @ 1%
90 sec WR, get back to base when ready
Tread Block 3 – 7.5 minutes
- 1 min base
- 30 sec AO (PW @ 10%+)
- 2 min WR, get back to base when ready
- 30 sec AO (PW @ 10%+)
- 3 min WR, get back to base when ready
- Finisher: 30 sec AO (PW @ 10%+)
Floor Block 1 – 7.5 minutes – circuit:stable
- 8 each x lateral step down toe tap (bodyweight)
- 12 x TRX lat pulldown
- 8 each x TRX resisted torso rotation
90 sec recovery
Floor Block 1 – 14 minutes
Repeat until finisher: 30 sec AO row
Part 1 – Strength (0:00 – 6:30) – circuit:strong:
8 total x alt step out deadlift
8 x seated arnold press
8 total x seated torso rotation
Part 2 – Power (6:30 – 10:30) – circuit:power:
8 x skier swing
8 total x speed skater with power
Bonus (10:00 – 14:00):
100m push row, rest