Wednesday 1 May 2024 – 2G 60 minutes
May starts with a bang – base at your choice of incline. Power walking block (if you choose). Load and xplode on the floor with a four minute rowing challenge to break it all up.
Power walkers add a minimum of 2% to all inclines (except for the power walking block!).
Tread Block 1
- 2 min base @ 2 or 5%
- 1 min base
- 90 sec base @ 4 or 6%
- 1 min base
- 1 min base @ 6 or 7%
- 1 min base
- 30 sec base @ 8%
Tread Block 2
- 4 min base @ 4% OR
- 4 min PW @ 8%
Tread Block 3
- 30 sec base @ 8%
- 1 min base
- 1 min base @ 6 or 7%
- 1 min base
- 90 sec base @ 4 or 6%
- 1 min base
- 2 min base @ 2 or 5%
- 30 sec AO (PW 10%+)
Floor Block 1 – 8 minutes
- Work & rest – load & xplode:
- 6 – 10 each x goblet step down toe tap, rest
- 6 – 10 total x lateral hop over, rest
- Work & rest – load & xplode:
- 6 – 10 each x single arm chest press, rest
- 6 – 10 total x push up (explosive) to alt high side plank, rest
Row Block – 4 minutes
- Row for time, check distance
Floor Block 2 – 8.5 minutes
- Work & rest – load & xplode:
- 6 – 10 each x single arm split stance deadlift, rest
- 6 – 10 total x alt single arm snatch, rest
- Work & rest – load & xplode:
- 6 – 10 each x bird dog low row, rest
- 6 – 10 total x alt low row (explosive), rest
- Repeat until finisher:
- 30 sec of lateral hop over OR
- 30 sec of push up (explosive) to alt high side plank OR
- 30 sec of alt single arm snatch OR
- 30 sec of alt low row (explosive)