Friday 24 January 2025 – 2G 60 minutes
Power walkers revenge template – plenty of inclines today! Unilateral work on the floor. Unless specified, all efforts are at flat road.
Tread Block 1 – 6.75 minutes
- 1 min push
- 1 min base
- 1 min push @ 2%
- 1 min base
- 1 min push @ 3%
- 1 min base
- 45 sec AO
90 sec WR
Tread Block 2 – 6.75 minutes
- 1 min PW @ 10%
- 1 min base
- 1 min PW @ 12%
- 1 min base
- 1 min PW @ 14%
- 1 min base
- 45 sec AO
90 sec WR
Tread Block 3 – 6.75 minutes
- 1 min AO
- 1 min WR
- 1 min AO @ 2%
- 1 min WR
- 1 min AO @ 3%
- 1 min WR
- 45 sec AO
Floor Block 1 – 6.75 minutes work & rest unilateral
- 5 / 6 / 7 each x goblet transverse full step up, rest
- 5 / 6 / 7 each x single arm high row, rest
- Repeat, increasing rep count by 1 each round
90 sec recovery
Floor Block 2 – 6.75 minutes work & rest unilateral
- 5 / 6 / 7 each x single arm split stance deadlift, rest
- 5 / 6 / 7 each x half kneeling single arm arnold press, rest
- Repeat, increasing rep count by 1 each round
90 sec recovery
Floor / Row Block 3 – 6.75 minutes back to back
- 200 / 300 / 400m push row
- 10 / 11 / 12 x overhead tricep extension (single dumbbell), rest
- Repeat, increasing row distance by 100m and rep count by 1 until finisher: 45 sec AO row