Saturday 11 May 2024 – 2G 60 minutes
Endurance on the treads, add-on and takeaway circuits on the floor. 90 seconds to recover between blocks.
Tread Block 1
- 1 min push
- 1 min base
- 90 sec push
- 1 min base
- 2 min push
- 1 min base
- 2.5 min push
- 1 min AO
- Collapse (member’s choice)
Tread Block 2
- 2.5 min push
- 1 min base
- 2 min push
- 1 min base
- 90 sec push
- 1 min base
- 1 min push
- 1 min AO
- Collapse (member’s choice)
Floor Block 1 – 11 minutes circuit add-on
- Round 1:
- 12 x low row
- 200m push row (22-24 strokes / minute)
- Round 2:
- 12 x low row
- 12 each x split squat with rotation
- 200m push row (22-24 strokes / minute)
- Round 3:
- 12 x low row
- 12 each x split squat with rotation
- 12 total x decline high plank alt toe tap
- 200m push row (22-24 strokes / minute)
- Bonus: Pick your two favourites exercises and repeat until time called
Floor Block 2 – 11 minutes circuit take away
- Round 1:
- 12 x close grip chest press
- 12 each x single arm split stance deadlift
- 12 x torso rotation
- 20 stroke push row (22 – 24 strokes / minute)
- Round 2:
- 12 x close grip chest press
- 12 each x single arm split stance deadlift
- 20 stroke push row (22 – 24 strokes / minute)
- Round 3:
- 12 x close grip chest press
- 20 stroke push row (22 – 24 strokes / minute)
- Bonus: Pick your two favourite exercises and repeat until finisher:
- 1 min AO row OR
- 1 min of decline high plank alt toe tap