Thursday 7 August 2025 – 2G 60 minutes
Strength and endurance on the treads. Tempo couplets on the floor with some power rows.
Tread Block 1 – 6.5 minutes
- Goal: maintain your base speed and accumulate as much distance possible in the tread for distance portion
- 1 min base @ 3% (PW @ 5%+)
- 1 min base @ 5% (PW @ 7%+)
- 1 min base @ 7% (PW @ 9%+)
- 3.5 min tread for distance
- Check & remember distance
90 sec WR, get back to base when ready
Tread Block 2 – 6.5 minutes
- Goal: maintain your base speed and accumulate as much distance possible in the tread for distance portion. Match or beat your distance from block 1
- 1 min base @ 2% (PW @ 4%+)
- 1 min base @ 4% (PW @ 6%+)
- 1 min base @ 6% (PW @ 8%+)
- 3.5 min tread for distance
- Check & remember distance
90 sec WR, get back to base when ready
Tread Block 3 – 6.5 minutes
- Goal: maintain your base speed and accumulate as much distance possible in the tread for distance portion. Match or beat your distance from block 2
- 1 min base
- 1 min base @ 3% (PW @ 6%+)
- 1 min base @ 5% (PW @ 8%+)
- 3 min tread for distance
- Finisher: 30 sec AO (PW @ 10%)
- Check distance
Floor Block 1 – 6.5 minutes circuit
- 5 each x lateral lunge to single leg hop (bodyweight)
- 8 x pullover to bridge
- 8 total x push-up (explosive) to alt high side plank
90 sec recovery
Floor Block 2 – 14.5 minutes
- Back to back – unilateral tempo couplet:
- 6 x single arm split squat (L) (slow)
- 4 – 8 x single arm split squat (L) (explosive), rest
- 6 x single arm split squat (R) (slow)
- 4 – 8 x single arm split squat (R) (explosive), rest
- Back to back – unilateral tempo couplet
- 6 x split stance single arm low row (L) (slow)
- 4 – 8 x split stance single arm low row (L) (explosive), rest
- 6 x split stance single arm low row (R) (slow)
- 4 – 8 x split stance single arm low row (R) (explosive), rest
- 200m AO row (0:30 – 1:00), check & remember time
- Repeat until time for finisher:
- 30 sec x push-up OR
- 30 sec AO row (100m – 200m+)