Tuesday 2 September 2025 – 2G 60 minutes
Tread Block – 23 minutes
- Goal: increase push speed & decrease your base speed each round.
- 2 min push (PW @ 5%+)
- 1 min base
- 2 min push (PW @ 5%+)
- 1 min base
- 2 min push (PW @ 5%+)
- 1 min base
- 2 min push (PW @ 5%+)
- 1 min base
- 2 min push (PW @ 5%+)
- 1 min base
- 2 min push (PW @ 5%+)
- 1 min base
- 2 min push (PW @ 5%+)
- 1 min base
- 1 min push (PW @ 6%+)
- Finisher: 1 min AO (PW @ 10%+)
- Collapse (member’s choice)
90 sec to transition to floor
Floor Block 1 – 20 minutes
- Work & rest – cluster set:
- Close grip chest press – AMRepsAP, ~10 sec rest
- Close grip chest press – AMRepsAP, ~10 sec rest
- Close grip chest press – AMRepsAP
- 100m AO row (0:15 – 0:30), check & remember time
- Work & rest – cluster set:
- Sumo deadlift – AMRepsAP, ~10 sec rest
- Sumo deadlift – AMRepsAP, ~10 sec rest
- Sumo deadlift – AMRepsAP
- 100m AO row (0:15 – 0:30), check & remember time
- Work & rest – cluster set:
- Seated low row – AMRepsAP, ~10 sec rest
- Seated low row – AMRepsAP, ~10 sec rest
- Seated low row – AMRepsAP
- 100m AO row (0:15 – 0:30), check time
- Work & rest – cluster set:
- Two handed single dumbbell alt lateral shift – AMRepsAP, ~10 sec rest
- Two handed single dumbbell alt lateral shift – AMRepsAP, ~10 sec rest
- Two handed single dumbbell alt lateral shift – AMRepsAP
- Bonus:
- 12 x close grip chest press
- 12 x sumo deadlift
- 12 x seated low row
- 12 total x two handed single dumbbell alt lateral shift
- Repeat until time is called
1 min recovery
Floor Block 2 – 2 minutes core burn-out – back to back
30 sec of crunch hold with alt heel tap
30 sec of crunch
30 sec of double crunch
Finisher
30 sec of bicycle crunch