Thursday 25 September 2025 – 2G 60 minutes
Tread Block 1 – 6 minutes
- Goal:
- Joggers / runners – increase speed by 0.2 – 0.8 kmh / 0.1 – 0.5 mph every 160m / 0.1 miles
- Power walkers – increase incline by 0.5 – 2% every 80m / 0.05 miles
- 6 min tread for distance, increase speed (or incline if PW) every 160m / 0.1 miles (PW 80m / 0.05 miles)
- Check final speed
75 sec WR, get to base when ready
Tread Block 2 – 4.75 minutes
- 45 sec push (PW @ 8%+)
- 75 sec base
- 45 sec push (PW @ 8%+)
- 75 sec base
- 45 sec push (PW @ 8%+)
90 sec WR, get to base when ready
Tread Block 3 – 6 minutes
- Goal:
- Joggers / runners – start at your highest speed from block 1, decrease speed by 0.2 – 0.8 kmh / 0.1 – 0.5 mph every 160m / 0.1 miles
- Power walkers – start at your highest incline from block 1, decrease incline by 0.5 – 2% every 80m / 0.05 miles
- 6 min tread for distance, decrease speed (or incline if PW) every 160m / 0.1 miles (PW 80m / 0.05 miles)
75 sec WR, get to base when ready
Tread Block 4 – 3.75 minutes
- 45 sec AO (PW @ 10%+)
- 45 sec WR
- 45 sec AO (PW @ 10%+)
- 45 sec WR
- Finisher: 45 sec AO (PW @ 10%+)
90 sec to transition to floor
Floor Block 1 – 6 minutes rep & recover
- 90 sec to complete:
- 8 x lateral lunge to upright row (L)
- 8 total x crab alt toe tap
- When done: recover until next round begins
- 90 sec to complete:
- 8 x lateral lunge to upright row (R)
- 8 total x crab alt toe tap
- When done: recover until next round begins
- 90 sec to complete:
- 8 x lateral lunge to upright row (L)
- 8 total x crab alt toe tap
- When done: recover until next round begins
- 90 sec to complete:
- 8 x lateral lunge to upright row (R)
- 8 total x crab alt toe tap
- When done: boat hold (rest as needed) until time is called
75 sec to transition to rower
Row Block 1 – 4.75 minutes rack & rest
- 45 sec AO row (150 – 250m+)
- ~15 sec rest
- Repeat until time is called
90 sec to transition to floor
Floor Block 2 – 6 minutes rep & recover
- 90 sec to complete:
- 8 x half kneeling single arm shoulder press to stand (L)
- 8 total x alt full v-up
- When done: recover until next round begins
- 90 sec to complete:
- 8 x half kneeling single arm shoulder press to stand (R)
- 8 total x alt full v-up
- When done: recover until next round begins
- 90 sec to complete:
- 8 x half kneeling single arm shoulder press to stand (L)
- 8 total x alt full v-up
- When done: recover until next round begins
- 90 sec to complete:
- 8 x half kneeling single arm shoulder press to stand (R)
- 8 total x alt full v-up
- When done: full v-up hold (rest as needed) until time is called
75 sec to transition to rower
Row Block 2 – 3.75 minutes
- 45 sec AO row (150 – 250m+)
- 45 sec recovery row
- 45 sec AO row (150 – 250m+)
- 45 sec recovery row
- Finisher: 45 sec AO row (150 – 250m+)