Tuesday 30 April 2024 – 2G 60 minutes
Run / row today! Endurance on the treadmill, power on the rower. Floor is all unilateral drop sets with TRX core work.
Tread / Row Block – 23.25 minutes
- Goal is to get as many rounds as possible, choose your own tread intensity but maintain AO pace on the row
- Green: 2 rounds
- Orange: 4 rounds
- Red: 6 rounds+
- Round 1:
- 1.1km / 0.7 miles (PW 0.56 km / 0.35 miles) tread for distance
- 100m AO row
- Round 2:
- 0.96km / 0.6 miles (PW 0.48km / 0.3 miles) tread for distance
- 100m AO row
- Round 3:
- 0.8km / 0.5 miles (PW 0.4km / 0.25 miles) tread for distance
- 100m AO row
- Round 4:
- 0.64km / 0.4 miles (PW 0.32km / 0.2 miles) tread for distance
- 100m AO row
- Round 5:
- 0.48km / 0.3 miles (PW 0.24km / 0.15 miles) tread for distance
- 100m AO row
- Round 6:
- 0.32km / 0.2 miles (PW 0.16km / 0.1 miles) tread for distance
- 100m AO row
- Round 7:
- 0.16km / 0.1 miles (PW 0.08km / 0.05 miles) tread for distance
- 100m AO row
- Bonus: tread until finisher
- Finisher: 45 sec AO tread OR rower (which ever station you are on)
Floor Block 1 – 6.75 minutes
- Back to back – unilateral drop set:
- 5 x single arm split squat (heavy) (L)
- single arm split squat (lighter) AMRepsAP (L), rest
- 5 x single arm split squat (heavy) (R)
- single arm split squat (lighter) AMRepsAP (R), rest
- 10 x TRX rollout
Floor Block 2 – 6.75 minutes
- Back to back – unilateral drop set:
- 5 x seated single arm shoulder press (heavy) (L)
- seated single arm shoulder press (lighter) AMRepsAP (L), rest
- 5 x seated single arm shoulder press (heavy) (R)
- seated single arm shoulder press (lighter) AMRepsAP (R), rest
- 5 each x TRX single arm reach with rotation
Floor Block 3 – 6.75 minutes
- Back to back – unilateral drop set:
- 5 x single arm low row (heavy) (L)
- single arm low row (lighter) AMRepsAP (L), rest
- 5 x single arm low row (heavy) (R)
- single arm low row (lighter) AMRepsAP (R), rest
- 5 each x TRX lateral leg lift
- Repeat until finisher:
- 45 sec of squat OR
- 45 sec of shoulder press OR
- 45 sec of low row