Thursday 4 January 2024 – 2G 60 minutes
Switch template today, moving from the tread to the floor after each block. Endurance on the treads, strength on the floor, and power on the rower.
Tread block 1 – 10.5 mins
90 sec base
30 sec surge
90 sec base
30 sec surge
90 sec base
30 sec surge
90 sec base
45 sec push
15 sec surge
45 sec push
15 sec surge
45 sec push
15 sec surge
For the surges, we were coached to go 0.5-1km/hr above the relevant base/push
Floor block 1 – 10.5 mins
2 rounds:
6-10 x TRX roll outs
6-10 x TRX single leg squat, one side
6-10 x TRX high row, rest
On the second round, do the single leg squat on the other side
When done with 2 rounds of the TRX exercises, do 6-10 total x single leg v-ups and then head over to the rower for a 150m AO row
Repeat until time is called
Tread block 2 – 10.5 mins
45 sec push
15 sec surge
45 sec push
15 sec surge
45 sec push
15 sec surge
90 sec base
30 sec surge
90 sec base
30 sec surge
90 sec base
30 sec surge
1 min base
30 sec AO
Aim to match or beat the distance from tread block 1
Floor block 2 – 10.5 mins
2 rounds:
6-10 x high to low chop, one side
6-10 x kneeling to stand with weight at shoulder, one side
6-10 x split stance single arm high row, one side, rest
Do the first round all on one side, rest, and then do to the second round on the other side
When done with 2 rounds of the dumbbell exercises, do 6-10 total x double leg v-ups.
Repeat until finisher, which is 30 secs of double leg v-ups