Sunday 10 March 2024 – “Happy Birthday OTF” 2G 60 minutes
Happy birthday OTF! Thanks for the brutality – EMOM (every minute on the minute) style endurance (yes it is endurance again!) workout with the shortest all outs ever on the treadmill. 90 seconds recovery between blocks.
Tread Block 1
- 3 min and 1 sec push
- 14 sec AO
Tread Block 2
- Goal: start at a conservative base
- 14 min tread, every minute add 0.2km (0.1 miles) or 0.5% if PW
- Collapse (member’s choice)
Tread Block 3
- 3 min and 1 sec push
- 14 sec AO
Row Block 1
- 1 min to do 100m AO row, recover when done
- 1 min to do 100m AO row, recover when done
- 1 min to do 100m AO row, recover when done
- 14 sec AO row
Floor Block – 14 minutes
- Happy Birthday OTF:
- 14 total x bosu standing alt toe tap OR
- 14 x bosu squat to shoulder press OR
- 14 x bosu burpee
- Circuit – every 4 minutes, coach will call out “Happy Birthday OTF” – pick one of the birthday exercises and return to circuit when complete:
- 7 each x split squat with rotation
- 14 total x bosu high plank alt toe tap
- 7 each x half kneeling overhead tricep extension
- 14 x TRX bridge row
Row Block 2
- 1 min to do 100m AO row, recover when done
- 1 min to do 100m AO row, recover when done
- 1 min to do 100m AO row, recover when done
- 14 sec AO row