Wednesday 3 January 2024 – 2G 60 minutes
Classic ESP day. Inclines up to 10%. Tempo variations on the floor. 90 sec walking recovery between tread blocks.
Reposted as I was still living in 2023.. 2024 now!
Tread Block 1
- 3 min push
- 2 min base
- 90 sec push
- 1 min AO
Tread Block 2
- 30 sec tread @ 2%
- 30 sec tread @ 4%
- 30 sec tread @ 6%
- 30 sec tread @ 8%
- 45 sec tread @ 10%
- 1 min WR
- 30 sec tread @ 2%
- 30 sec tread @ 4%
- 30 sec tread @ 6%
- 30 sec tread @ 8%
- 45 sec tread @ 10%
Tread Block 3
- 30 sec push
- 1 min AO
- 75 sec WR
- 30 sec push
- 45 sec AO
- 75 sec WR
- 30 sec push
- 30 sec AO
Floor Block – 23.25 minutes
- Round 1 – circuit:
- 300m push row
- 12 x tap front squat
- 12 x bridge
- 12 x pullover
- 12 x neutral grip shoulder press
- Round 2 – circuit:
- 300m push row (22 – 24 strokes / minute)
- 8 x tap front squat (slow)
- 8 x bridge (slow)
- 8 x pullover (slow)
- 8 x neutral grip shoulder press (slow)
- Round 3 – circuit:
- 300m push – AO row
- 6 x tap front squat (explosive)
- 6 x bridge (explosive)
- 6 x pullover (explosive)
- 6 x neutral grip shoulder press (explosive)
- Bonus: pick favourite round and repeat exercises only
- Finisher: member’s choice:
- 30 sec of tap front squat OR
- 30 sec of bridge OR
- 30 sec of pullover OR
- 30 sec of neutral grip shoulder press