Tuesday 19 August 2025 – 2G 60 minutes
Floor has work & rest, pretty leg heavy with the lunges and front squats. More shoulder presses!
Tread Block – 23 minutes
- Goal: maintain your push intensity and maintain or increase your all out intensity each round
- 3 min push (PW @ 4%+)
- 30 sec AO (PW @ 10%+)
- 90 sec WR
- 2.5 min push (PW @ 4%+)
- 30 sec AO (PW @ 10%+)
- 90 sec WR
- 2 min push (PW @ 5%+)
- 30 sec AO (PW @ 10%+)
- 90 sec WR
- 90 sec push (PW @ 6%+)
- 30 sec AO (PW @ 10%+)
- 90 sec WR
- 1 min push (PW @ 6%+)
- 30 sec AO (PW @ 10%+)
- 90 sec WR
- 30 sec push (PW @ 8%+)
- 30 sec AO (PW @ 10%+)
- 90 sec WR
- Finisher: 30 sec AO (PW @ 10%+)
Floor Block 1 – 12 minutes
- Two rounds – work & rest:
- 6 each x lateral lunge, rest
- 6 each x balance bicep curl, rest
- When done – work & rest construct:
- 6 each x lateral lunge to balance bicep curl, rest
- 6 x TRX bridge row, rest
- Repeat until time is called
90 sec recovery
Floor Block 2 – 9.5 minutes
- Two rounds – work & rest:
- 6 x front squat, rest
- 6 total x alt shoulder press, rest
- When done – work & rest construct:
- 6 x front squats to alt shoulder press, rest
- 6 each x TRX low plank with single leg knee drive, rest
- Repeat until finisher: 30 sec of squat to press