Tuesday 26 August 2025 – 2G 60 minutes
ESP today – more hills! Long block on the floor broken into a strength, endurance and power parts.
Tread Block 1 – 7 minutes
- Goal: accumulate as much distance as possible in the first 3 minutes with the incline
- Clear screen
- 1 min tread for distance @ 4% (PW @ 4%+)
- 1 min tread for distance @ 6% (PW @ 6%+)
- 1 min tread for distance @ 8% (PW @ 8%+)
- Check & remember distance
- 1 min WR
- Clear screen
- 1 min tread for distance @ 4% (PW @ 4%+)
- 1 min tread for distance @ 6% (PW @ 6%+)
- 1 min tread for distance @ 8% (PW @ 8%+)
- Check distance
90 sec WR, get to base when ready
Tread Block 2 – 7 minutes
- Goal: increase intensity every minute in the first build. Match or increase intensity in the second build.
- Build 1:
- 1 min base
- 1 min base to push (PW @ 1 – 6%)
- 1 min push (PW @ 6%+)
- Build 2:
- 1 min base
- 1 min base to push (PW @ 1 – 6%)
- 1 min push (PW @ 6%+)
- 1 min AO (PW @ 10%+)
90 sec WR, get to base when ready
Tread Block 3 – 6.5 minutes
- 45 sec base
- 1 min AO (PW @ 10%+)
- 1 min WR
- 45 sec base
- 45 sec AO (PW @ 10%+)
- 1 min WR
- 45 sec base
- 30 sec AO (PW @ 10%+)
Floor Block – 23.5 minutes
- Part 1 – strength:
- 300m push row (20 – 24 strokes / minute) – just once
- Circuit (complete one round):
- 8 x bench tap front squat (slow)
- 8 x bridge (slow) (shoulders on bench)
- 8 x bench pullover (slow)
- 8 x neutral grip shoulder press (slow)
- Part 2 – endurance:
- 300m push row (24 – 28 strokes / minute) – just once
- Circuit (complete one round):
- 12 x bench tap front squat
- 12 x bench bridge (shoulders on bench)
- 12 x bench pullover
- 12 x neutral grip shoulder press
- Part 3 – power:
- 300m push row (28 – 32 strokes / minute) – just once
- Circuit (complete one round):
- 6 x bench tap front squat (explosive)
- 6 x bench bridge (shoulders on bench) (explosive)
- 6 x bench pullover (explosive)
- 6 x neutral grip shoulder press (explosive)
- Bonus: member’s choice of your favourite exercises & tempos to repeat until time for finisher
- Finisher: member’s choice of favourite exercise for 30 seconds