Wednesday 24 April 2024 – 2G 60 minutes
Power day on the treads with 90 second walking recovery between blocks. Time under tension with slow reps on the floor. All out rows as buy-outs.
Tread Block 1
- 1 min push
- 90 sec base
- 1 min AO
- 1 min WR
- 1 min AO
- 1 min WR
- 1 min AO
Tread Block 2
- 1 min push
- 75 sec base
- 45 sec AO
- 1 min WR
- 45 sec AO
- 1 min WR
- 45 sec AO
Tread Block 3
- 1 min push
- 1 min base
- 30 sec AO
- 1 min WR
- 30 sec AO
- 1 min WR
- 30 sec AO
Floor Block 1 – 7.5 minutes work & rest
- 6 – 10 each x front loaded single arm split squat (slow), rest
- 6 – 10 x reverse grip low row (slow), rest
- Repeat until buy-out: 1 min AO row (200 – 300m+)
Floor Block 2 – 6.5 minutes work & rest
- 6 – 10 x single dumbbell good morning (slow), rest
- 6 – 10 x hollow hold close grip chest press (slow), rest
- Repeat until buy-out: 45 sec AO row (150 – 250m+)
Floor Block 3 – 5.5 minutes work & rest
- 6 – 10 x bridge hold with pullover (slow), rest
- 6 – 10 x arnold press (slow), rest
- Repeat until finisher: 30 sec AO row (100 – 200m+)