Friday 12 April 2024 – 2G 60 minutes
This is the dri-tri prep class for the tread portion of your classic dri-tri. Coach will give you a few strategies for the tread but it will be up to you on how you want to tackle. Anchor circuit on the floor.
Coach gave us a few strategies for the tread block:
- Set and forget (single pace up until the last all out)
- Progressive build
- Splits – push for a couple of minutes, base to recover for a minute
Tread Block – 23.5 minutes
- Reset tread monitor
- 23.5 minute tread for time (PW 3%+), last minute is AO
- Check distance
Floor Block – 23.5 minutes circuit:anchor
- Round 1:
- 12 x deadlift
- 12 x reverse crunch
- 12 x deadlift
- 12 x sit up to alt punch
- 12 x deadlift
- 12 x back extension
- 300m push row (check time)
- Round 2:
- 12 x sumo squat to upright row
- 12 x reverse crunch
- 12 x sumo squat to upright row
- 12 x sit up to alt punch
- 12 x sumo squat to upright row
- 12 x back extension
- 300m push row (check time)
- Round 3:
- 12 x tall kneeling tricep extension
- 12 x reverse crunch
- 12 x tall kneeling tricep extension
- 12 x sit up to alt punch
- 12 x tall kneeling tricep extension
- 12 x back extension
- 300m push row (check time)
- Bonus – repeat until finisher:
- 12 x deadlift
- 12 x sumo squat to upright row
- 12 x tall kneeling tricep extension
- Finisher: member’s choice
- 1 min of reverse crunch OR
- 1 min of sit up to alt punch OR
- 1 min of back extension OR
- 1 min AO row
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