Sunday 12 October 2025 – 2G 60 minutes
Pretty brutal little ESP today. Felt a bit more like endurance on the treads for all the blocks with inclines thrown in.
Nasty power block to start on the floor.
Tread Block 1 – 6 minutes
- Goal: maintain your all out intensity
- 1 min base
- 45 sec AO (PW @ 10%+)
- 45 sec WR
- 45 sec base
- 45 sec AO (PW @ 10%+)
- 45 sec WR
- 30 sec base
- 45 sec AO (PW @ 10%+)
90 sec WR, get to base when ready
Tread Block 2 – 7.75 minutes
- Goal: Choose your own tread intensity and accumulate as much distance & incline as possible
- Clear screen
- 7.75 min tread (PW @ 1%+)
- Increase incline by 1% every 160m / 0.1 miles (PW 80m / 0.05 miles)
- Collapse (member’s choice)
- Check & remember distance
90 sec WR, get to base when ready
Tread Block 3 – 6.5 minutes
- Goal: Choose your own tread intensity and match or beat your distance from block 2
- Clear screen
- 6 min tread (PW @ 1%+)
- Finisher: 30 sec AO (PW @ 10%+)
- Collapse (member’s choice)
- Check distance
90 sec to transition to the floor
Floor Block 1 – 6 minutes work & rest
- Goal: match or beat your row time each round
- 4 each x single arm clean, rest
- 200m AO row (0:30 – 1:00) – check & remember time, rest
- Repeat until time is called
90 sec recovery
Floor Block 2 – 7.75 minutes work & rest
- 6 – 10 x floor chest press, rest
- 6 – 10 x floor pullover, rest
- 6 – 10 total x front loaded alt reverse lunge, rest
- Repeat until time is called
Floor Block 3 – 6.5 minutes back-to-back tempo triplet
Repeat until finisher: 30 sec to do 15 x squat jump, rest when done
8 total x squat to alt single arm upward rotation
4 x squat (slow)
~20 sec of dumbbell squat hold, rest