Tuesday 21 January 2025 – 2G 60 minutes
Nasty strength and endurance template today. Endurance and bosu work on the floor with strong and stable circuits.
Tread Block 1 – 10 minutes
- 1 min base @ 1%
- 1 min base @ 2%
- 1 min base @ 3%
- 1 min base @ 4%
- 1 min base @ 1%
- 1 min base @ 4%
- 1 min base @ 3%
- 1 min base @ 2%
- 1 min base @ 1%
- 1 min AO
90 sec WR
Tread Block 2 – 12 minutes
- 1 min base @ 5%
- 1 min base @ 4%
- 1 min base @ 3%
- 1 min base @ 2%
- 2 min base @ 1%
- 1 min base @ 2%
- 1 min base @ 3%
- 1 min base @ 4%
- 1 min base @ 5%
- 1 min base @ 1%
- 1 min AO
- Collapse (member’s choice)
Floor Block 1 – 10 minutes
- Buy-in: 500m push row, check time (once only)
- Circuit – strong:
- 12 total x alt step out deadlift
- 12 x shoulder press
- 12 x two handed single dumbbell squat
90 sec recovery
Floor Block 2 – 12 minutes
- Buy-in: 500m push row, check time (once only) – match or beat your time from block 1
- Circuit – stable:
- 10 each x single leg bridge (foot on bosu)
- 10 x bosu kneeling neutral grip lateral raise
- 10 each x single arm split squat (back foot on bosu)
- Repeat circuit until finisher: 1 min of increased intensity, same exercises