Wednesday 13 August 2025 – 2G 60 minutes
Run / row today – lots of all outs and walking recoveries with stroke rate rows. Strength blocks on the floor with work & rest sets and little buy-outs.
Row Block 1 – 3 minutes
- Goal: match or beat your row distance each round
- Reset row monitor
- 15 stroke row (@ 26 strokes / minute), rest
- Check & remember distance
- Repeat until time is called, decreasing stroke rate by 2 each round
90 sec transition to treadmill, get to base when ready
Tread Block 1 – 6.5 minutes
- 30 sec base
- 1 min AO (PW @ 10%+)
- 75 sec WR, get to base when ready
- 30 sec base
- 45 sec AO (PW @ 10%+)
- 90 sec WR
- 30 sec base
- 30 sec AO (PW @ 10%+)
90 sec to transiton to rower, get to base row when ready
Row Block 2 – 3 minutes
- Goal: match or beat your row distance each round
- Reset row monitor
- 15 stroke row (@ 26 strokes / minute), rest
- Check & remember distance
- Repeat until time is called, decreasing stroke rate by 2 each round
90 sec transition to treadmill, get to base when ready
Tread Block 2 – 6.5 minutes
- 30 sec base
- 1 min AO (PW @ 10%+)
- 75 sec WR, get to base when ready
- 30 sec base
- 45 sec AO (PW @ 10%+)
- 90 sec WR
- 30 sec base
- Finisher: 30 sec AO (PW @ 10%+)
Floor Block 1 – 11 minutes
- Work & rest:
- 6 – 10 x seated shoulder press, rest
- 3 – 5 each x single arm step-out squat, rest
- 6 – 10 x low row, rest
- Repeat until time for buy-out
- Buy-out (8:30 – 11:00) – circuit – anti-rotation:
- 10 total x bicycle press
- 5 each x low side plank leg lift
- Repeat until time is called
90 sec recovery
Floor Block 2 – 11 minutes
- Work & rest:
- 6 – 10 total x alt sumo deadlift, rest
- 6 – 10 x seated bicep curl, rest
- 6 – 10 each x split squat (rear foot elevated), rest
- Repeat until time for buy-out
- Buy-out (8:30 – 11:00) – circuit – rotation:
- 10 total x bicycle crunch
- 5 each x low side plank thread the needle
- Repeat until finisher: 30 sec of bicycle crunch