Tuesday 5 August 2025 – 2G 60 minutes
ESP today – 90 second efforts paired with 1 minute recoveries.
Bosu on the floor with variations of a 250m row.
Tread Block 1 – 6.5 minutes
- 90 sec push (PW @ 6%+)
- 1 min base
- 90 sec push (PW @ 6%+)
- 1 min base
- 90 sec push (PW @ 6%+)
90 sec WR, get back to base when ready
Tread Block 1 – 6.5 minutes
- 90 sec push @ 3% (PW @ 8%+)
- 1 min base
- 90 sec push @ 3% (PW @ 8%+)
- 1 min base
- 90 sec push @ 3% (PW @ 8%+)
90 sec WR, get back to base when ready
Tread Block 1 – 6.5 minutes
- 90 sec push to AO (PW @ 6 – 10%)
- 1 min WR
- 90 sec push to AO (PW @ 6 – 10%)
- 1 min WR
- Finisher: 90 sec push to AO (PW @ 6 – 10%), last 30 sec increase intensity
Floor Block 1 – 6.5 minutes
- Buy-in: 250m push row (just once)
- Back to back superset:
- 12 each x split stance single arm low row (front foot on bosu)
- 12 x bridge hold (back on bosu) with dumbbell pullover, rest
- Repeat until time is called
90 sec recovery
Floor Block 2 – 6.5 minutes
- Buy-in: 250m push row (slow, just once)
- Work & rest:
- 10 total x two handed single dumbbell alt lateral shift, rest
- 10 total x goblet alt forward lunge with torso rotation, rest
- Repeat until time is called
90 sec recovery
Floor Block 3 – 6.5 minutes
- Buy-in 250m push row (explosive, just once)
- Work & rest:
- 6 each x kneeling (on bosu) hip thrust with low to high chop, rest
- 6 x push-up (hands on bosu) (explosive), rest
- Repeat until time for finisher: 30 sec of push-ups (hands on bosu)