Thursday 4 September 2025 – 2G 60 minutes
Treadmill Endurance Challenge
Kick things off with an endurance push on the treadmill to get the heart rate up.
Main Block
Alternate between mini-band floor work (choose your reps) or rowing intervals for variety and intensity.
Finisher
Wrap it up with a core-focused mini-band burnout for a strong, balanced finish.
Solid, straightforward, and effective.
Tread Block 1 – 2.5 minutes
- Goal: Accumulate as much distance as possible
- Clear screen
- 2.5 min tread for distance
- Check & remember distance
90 sec WR, get to base when ready
Tread Block 2 – 3 minutes
- Goal: Match or beat your distance from block 1
- Clear screen
- 3 min tread for distance
- Check & remember distance
90 sec WR, get to base when ready
Tread Block 3 – 3.5 minutes
- Goal: Match or beat your distance from block 2
- Clear screen
- 3.5 min tread for distance
- Check & remember distance
90 sec WR, get to base when ready
Tread Block 4 – 4 minutes
- Goal: Match or beat your distance from block 3
- Clear screen
- 4 min tread for distance
- Check & remember distance
90 sec WR, get to base when ready
Tread Block 5 – 4.5 minutes
- Goal: Match or beat your distance from block 4
- Clear screen
- 4.5 min tread for distance, increase intensity for the final 30 sec
- Collapse (member’s choice)
- Check distance
90 sec to transition to the floor
Floor Block 1 – 2.5 minutes circuit
- 10 total x mid band alt step-out squat (bodyweight)
- 5 x mid band walkout
- 10 x bench mid band bridge
- Repeat until time is called
90 sec recovery
Floor Block 2 – 13.5 minutes
- Member’s choice: Lift more OR row more
- Goal: Choose how many rounds of the floor circuit you want to do – 1, 2, 3 or 4 rounds before heading to the rower
- Circuit – choose 1, 2, 3 or 4 rounds:
- 12 total x goblet alt step-out squat
- 12 x tall kneeling shoulder press
- 12 x bridge
- 12 x tall kneeling bicep curl
- When done: Row at 22 – 26 strokes / minute until time is called
90 sec recovery
Floor Block 3 – 4.5 minutes work & rest
- 45 sec of low band double crunch, 15 sec rest
- 45 sec of low band double crunch, 15 sec rest
- 45 sec of low band bird dog single arm glide (L), 15 sec rest
- 45 sec of low band bird dog single arm glide (R), 15 sec rest
- Finisher: 30 sec of bear plank hold