This is run as a switch with a row / run after the benchmark. If you start on the rower you will do these blocks in order: Floor Block 1 –> Tread Block 1 –> Floor Block 2 –> Tread / Row Block –> Floor Block 3 –> Tread or Row Block 3
Tread Block 1 – 2.5 minutes
- 30 sec push (PW @ 6%+)
- 30 sec WR
- 30 sec push to AO (PW @ 8 – 10%+)
- 30 sec WR
- 30 sec AO (PW @ 10%+)
90 sec to transition to floor
Floor Block 1 – 2.5 minutes
- 30 sec of butt kicks
- 30 sec of 1-2-3 high knee drive combo
- 30 sec of butt kicks
- 30 sec of 1-2-3 high knee drive combo
- 30 sec of lateral bound to squat jump
90 sec to transition to treadmill and get to base
Tread / Row Block – 14 minutes
- Goal: choose your own tread intensity and complete the benchmark distance as quickly as possible
- Clear screen
- 1.6 km / 1 mile tread for distance (PW 0.8km / 0.5 miles @ 4%+)
- Check & record time in the challenge tracker and then collapse (member’s choice)
- Repeat until time is called:
- 150m row
- 160m / 0.1 mile tread (PW 80m / 0.05 miles tread)
3 min to transition to floor
Floor Block 2 – 14 minutes
- Two rounds circuit unilateral superset:
- 8 each x high plank single arm reverse fly
- 8 each x single arm concentration curl
- Two rounds circuit unilateral superset:
- 8 each x single arm neutral grip step down
- 8 each x goblet lateral lunge
- When done repeat all exercises as a single block until time is called
3 min to transition to treadmill or rower and get to base
Tread or Row Block 3 – 2.5 minutes
- Member’s choice: tread OR row
- 30 sec push (PW @ 6%+) OR 30 sec push row
- 30 sec WR OR 30 sec recovery row
- 30 sec push to AO (PW @ 8 – 10%+) OR 30 sec push to AO row
- 30 sec WR OR 30 sec recovery row
- Finisher: 30 sec AO (PW @ 10%+) OR 30 sec AO row
90 sec to transition to floor
Floor Block 3 – 2.5 minutes back to back
Finisher: 30 sec of high plank alt knee drive
- 30 sec of high plank alt shoulder tap
- 30 sec of superheroes
- 30 sec of high plank alt shoulder tap
- 30 sec of superheroes