Saturday 25 January 2025 – 2G 60 minutes
Power day this morning. Lots of all outs with plenty of walking recovery.
Tread Block 1 – 5 minutes
- 30 sec base
- 30 sec push
- 1 min AO
- 1 min WR
- 30 sec base
- 30 sec push
- 1 min AO
90 sec WR
Tread Block 2 – 4.75 minutes
- 30 sec base
- 30 sec push
- 45 sec AO
- 75 sec WR
- 30 sec base
- 30 sec push
- 45 sec AO
90 sec WR
Tread Block 3 – 4.5 minutes
- 30 sec base
- 30 sec push
- 30 sec AO
- 90 sec WR
- 30 sec base
- 30 sec push
- 30 sec AO
90 sec WR
Tread Block 4 – 4.75 minutes
- 30 sec push
- 1 min AO
- 1 min WR
- 45 sec AO
- 1 min WR
- 30 sec AO
Floor Block 1 – 11.25 minutes
- Two rounds – work & active recovery:
- 12 total x goblet alt step out squat to reverse lunge
- 12 total x TRX low plank with alt knee raise
- Two rounds – work & active recovery:
- 12 total x pullover with alt leg extension
- 12 total x TRX alt wall slide
- Two rounds – 20 stroke build
- 10 strokes push row
- 10 strokes AO row (80 – 120m+)
- Repeat dumbbell exercises only until time is called
90 sec recovery
Floor Block 1 – 10.75 minutes
- Two rounds – work & active recovery:
- 12 x bicep curl to uppercut
- 12 x TRX rollout
- Two rounds – work & active recovery:
- 12 x bridge
- 12 x TRX situp
- Two rounds – 20 stroke build
- 10 strokes push row
- 10 strokes AO row (80 – 120m+)
- Repeat dumbbell exercises only until finisher:
- 30 sec of TRX rollout OR
- 30 sec of TRX situp