Sunday 10 August 2025 – 2G 60 minutes
More hills on the treads, with some push rows on the floor, incorporating more endurance-style sets.
Tread Block 1 – 6.5 minutes
- Goal: maintain your base as the inclines increase
- 1 min base @ 3% (PW @ 5%+)
- 1 min base @ 4% (PW @ 6%+)
- 1 min base @ 5% (PW @ 7%+)
- 90 sec base
- 90 sec push (PW @ 6%+)
- 30 sec AO (PW @ 10%+)
90 sec WR, get to base when ready
Tread Block 2 – 6.5 minutes
- Goal: maintain your base as the inclines decrease
- 1 min base @ 5% (PW @ 7%+)
- 1 min base @ 4% (PW @ 6%+)
- 1 min base @ 3% (PW @ 5%+)
- 90 sec base
- 90 sec push (PW @ 6%+)
- 30 sec AO (PW @ 10%+)
90 sec WR, get to base when ready
Tread Block 3 – 6.5 minutes
- 3 min push (PW @ 4%+)
- 90 sec base
- 90 sec push (PW @ 6%+)
- Finisher: 30 sec AO (PW @ 10%+)
Floor Block 1 – 6.5 minutes
- Buy-in: 300m push row (just once), check & remember time
- Back to back – superset:
- 6 each x balance bicep curls
- 12 x TRX bridge row, rest
- Repeat until time is called
90 sec recovery
Floor Block 2 – 6.5 minutes
- Buy-in: 300m push row (just once), check & remember time
- Back to back – superset:
- 12 total x goblet alt lateral shift
- 6 each x reverse lunge to full step-up to knee raise
- Repeat until time is called
90 sec recovery
Floor Block 1 – 6.5 minutes
- Buy-in: 300m push row (just once), check time
- Back to back – superset:
- 12 x bench seated knee tuck
- 12 total x TRX 11:00 & 1:00 o’clock press
- Repeat until time for finisher
- Finisher: 30 sec of bench push-up