Wednesday 6 August 2025 – 2G 60 minutes
Another fake power day. It’s a bit of a prep for the one-mile benchmark. Lots of quarter mile efforts on repeat.
Floor is more endurance focused with some decent lifts. All out rows to finish with bicep curls.
Tread Block 1 – 7.5 minutes
- Goal: maintain or increase your push intensity
- 2 min push (PW @ 5%+)
- 75 sec base
- 1 min push (PW @ 6%+)
- 75 sec base
- 30 sec push (PW @ 8%+)
- 75 sec base
- 15 sec push (PW @ 8%+)
90 sec WR, get back to base when ready
Tread Block 2 – 14.5 minutes
- Goal: Recovery as quickly as possible and match or beat your tread pace each round
- 400m / 0.25 mile tread (PW 200m / 0.13 miles @ 4%+)
- WR until ready to repeat effort
- Repeat until time for finisher: 30 sec AO (PW @ 10%+)
- Collapse (member’s choice)
Floor Block – 16 minutes circuit:anchor
- 6 – 8 each x single arm squat
- 12 – 16 total x reciprocating rows
- 8 total x high plank pull through (anchor)
- 6 – 8 each x single arm deadlift
- 12 – 16 total x reciprocating shoulder press
- 8 total x high plank pull through (anchor)
- Repeat until time is called
90 sec recovery, transition to rower
Row Block – 6 minutes
- 150m AO row (0:22 – 0:45), check average watts, rest
- 12 total x alt bicep curls, rest
- Repeat until finisher: 30 sec AO row (100 – 200m+)