Tuesday 16 September 2025 – 2G 60 minutes
Today’s workout felt like a mix of strength and power—challenging inclines on the tread paired with power-focused floor blocks. The floor wrapped up with one long, sustained block.
Tread Block 1 – 4 minutes
- 90 sec push (PW @ 6%+)
- 1 min base
- 90 sec push (PW @ 6%+)
75 sec WR, get to base when ready
Tread Block 2 – 3 minutes
- 45 sec tread for distance @ 3% (PW @ 3%+)
- 45 sec tread for distance @ 6% (PW @ 6%+)
- 45 sec tread for distance @ 9% (PW @ 9%+)
- 45 sec tread for distance @ 12% (PW @ 12%+)
75 sec WR, get to base when ready
Tread Block 3 – 4 minutes
- 90 sec push (PW @ 6%+)
- 1 min base
- 90 sec push (PW @ 6%+)
75 sec WR, get to base when ready
Tread Block 4 – 3 minutes
- 45 sec tread for distance @ 12% (PW @ 12%+)
- 45 sec tread for distance @ 9% (PW @ 9%+)
- 45 sec tread for distance @ 6% (PW @ 6%+)
- 45 sec tread for distance @ 3% (PW @ 3%+)
75 sec WR, get to base when ready
Tread Block 5 – 4 minutes
- 90 sec push (PW @ 6%+)
- 1 min base
- 90 sec push (PW @ 6%+), increase intensity for the last 30 seconds
90 sec to transition to the floor
Floor Block – 23 minutes
- Two rounds back to back:
- 8 each x full lateral step-up to knee raise
- 8 each x bench bird dog low row
- 8 each x half kneeling low to high chop, rest
- Two rounds back to back:
- 8 each x reverse lunge to single leg knee drive
- 16 total x bicycle press, rest
- 150m AO row (0:22 – 0:45)
- Bonus: repeat all exercises as a one block until time for finisher
- Finisher:
- 30 sec of bench lateral hop over OR
- 30 sec AO row (100 – 200m+)