Saturday 20 April 2024 – 2G 60 minutes
Power day – small pushes and eight 30 second all outs! Drop sets on the floor. No rowing. 90 second walking recoveries between blocks. Goal on the treads is to increase the push and all out paces as the time drops off. Nice one for anyone not doing dri-tri.
Tread Block 1
- 75 sec push
- 45 sec base
- 30 sec AO
- 45 sec WR
- 75 sec push
- 30 sec AO
Tread Block 2
- 1 min push
- 1 min base
- 30 sec AO
- 45 sec WR
- 1 min push
- 30 sec AO
Tread Block 3
- 45 sec push
- 75 sec base
- 30 sec AO
- 45 sec WR
- 45 sec push
- 30 sec AO
Tread Block 4
- 30 sec push
- 90 sec base
- 30 sec AO
- 45 sec WR
- 30 sec push
- 30 sec AO
Floor Block 1 – 11.25 minutes
- Back to back drop set:
- 6 – 10 x high row (heavy)
- high row AMRepsAP (light), rest
- Back to back drop set:
- 6 – 10 x goblet squat (heavy)
- goblet squat AMRepsAP (light), rest
Floor Block 2 – 10.25 minutes
- Back to back drop set:
- 6 – 10 x chest press (heavy)
- chest press AMRepsAP (light), rest
- Back to back drop set:
- 6 – 10 x sumo deadlift (heavy)
- sumo deadlift AMRepsAP (light), rest
- Repeat until finisher – member’s choice:
- 30 sec of high row OR
- 30 sec of goblet squat OR
- 30 sec of chest press OR
- 30 sec of sumo deadlift
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