Friday 10 May 2024 – 2G 60 minutes
Run / row on the treads / rowers today. Endurance / strength on the treads and power on the rower. EMOM (every minute on the minute) style workout on the floor with construct sets.
Tread / Row Block – 23.5 minutes
- Round 1:
- 320m (0.2 miles) tread (PW 160m / 0.1 miles @ 1 – 3%)
- 320m (0.2 miles) tread @ 4% (PW 160m / 0.1 miles @ 4%+)
- 1 min AO row (200 – 300m+)
- Round 2:
- 320m (0.2 miles) tread (PW 160m / 0.1 miles @ 1 – 3%)
- 320m (0.2 miles) tread @ 3% (PW 160m / 0.1 miles @ 4%+)
- 1 min AO row (200 – 300m+)
- Round 3:
- 320m (0.2 miles) tread (PW 160m / 0.1 miles @ 1 – 3%)
- 320m (0.2 miles) tread @ 2% (PW 160m / 0.1 miles @ 3%+)
- 1 min AO row (200 – 300m+)
- Bonus – repeat until finisher:
- 640m tread (0.4 miles) (PW 320m / 0.2 miles @ 1 – 3%)
- 1 min AO row (200 – 300m+)
- Finisher: 1 min AO tread or row
Floor Block 1 – 5 minutes circuit
- 8 each x TRX cross back lunge
- 8 x TRX squat to Y-raise
- 8 x TRX tricep extension
Floor Block 2 – 5 minutes rep & recover
- 1 min to do 10 total x alt lateral lunge, recover when done
- 1 min to do 10 x squat, recover when done
- 1 min to do 10 total x alt lateral lunge, recover when done
- 1 min to do 10 x squat, recover when done
- Buy-out – construct: 1 min of alt lateral lunge to squat
Floor Block 3 – 5 minutes rep & recover
- 1 min to do 10 x hammer curl, recover when done
- 1 min to do 10 x neutral grip shoulder press, recover when done
- 1 min to do 10 x hammer curl, recover when done
- 1 min to do 10 x neutral grip shoulder press, recover when done
- Buy-out – construct: 1 min of tall kneeling hammer curl to neutral grip shoulder press
Floor Block 4 – 4 minutes back to back
- 10 total x low plank alt wide knee drive
- 10 total x low plank alt leg lift, rest
- Repeat until finisher: 1 min of low alt wide knee drive to leg lift