Monday 18 March 2024 – One Mile treadmill benchmark 2G 60 minutes
Tread Block 1
- 30 sec push
- 30 sec WR (or base)
- 30 sec push to AO
- 30 sec WR (or base)
- 30 sec AO
- Switch to floor
Floor Block 1
- 30 sec of butt kicks
- 30 sec of 1-2-3 knee drive combo
- 30 sec of butt kicks
- 30 sec of 1-2-3 knee drive combo
- 30 sec of lateral bound to squat jump
- Switch to tread
Tread / Row Block – 14 minutes
- Reset monitor
- 1.6km (one mile) tread for time (PW half distance @ 4%+)
- Record time
- Repeat:
- 150m row
- 160m (0.1 mile) tread
- Switch to floor
Floor Block 2 – 14 minutes
- Two rounds of circuit superset unilateral:
- 8 each x high plank single arm reverse fly
- 8 each x single arm concentration curl
- Two rounds of circuit superset unilateral:
- 8 each x single arm neutral grip step down
- 8 each x single leg deadlift to knee raise
- Bonus: repeat exercises as a single block
- Switch to treadmill
Tread Block 3
- 30 sec push
- 30 sec WR (or base)
- 30 sec push to AO
- 30 sec WR (or base)
- 30 sec AO
- Switch to floor
Floor Block 3 – 2.5 minutes
- 30 sec of high plank alt shoulder tap
- 30 sec of superhero
- 30 sec of high plank alt shoulder tap
- 30 sec of superhero
- Finisher: 30 sec of high plank alt knee drive