Saturday 23 March 2024 – 2G 60 minutes
Tread Block
- 3 min push
- 1 min base
- 3 min push
- 1 min base
- 2 min PW @ 6%+
- 1 min base
- 2 min PW @ 6%+
- 1 min base
- 2 min PW @ 6%+
- 1 min base
- 1 min AO
- 45 sec WR
- 1 min AO
- 45 sec WR
- 1 min AO
- 45 sec WR
- 1 min AO
Floor Block – 23.25 minutes
- Buy-in: 300m push row (once only)
- Part 1 – Endurance: 2 rounds back to back:
- 12 – 16 x two handed single dumbbell squat
- 12 – 16 each x bird dog low row, rest
- Buy-in: 300m push row (22 – 24 strokes / minute)
- Part 2 – Strength: 2 rounds back to back unilateral:
- 6 – 10 each x single arm split stance dead lift
- 6 – 10 each x single arm chest press, rest
- Buy-in: 300m push to AO row
- Part 3 – Power: 2 rounds back to back unilateral:
- 4 – 8 x single arm single leg lateral step up
- 4 – 8 each x single arm neutral grip push press, rest
- Bonus: pick your favourite part and repeat exercises until finisher
- Finisher: 30 sec each of single leg lateral step up with power