Tuesday 14 May 2024 – Inferno 2G 60 minutes
Inferno!!!Pretty intense row to run where the goal is get as far as possible in the 23 minute block.
Today’s focus is accumulating distance on the rower in an epic row to run.
Row / Tread Block – 23 minutes
- Reset your row monitor and set it up for a 23 minute count down
- 100m AO row, 160m (0.1 miles) (PW 80m / 0.05 miles) tread
- 200m AO row, 160m (0.1 miles) (PW 80m / 0.05 miles) tread
- 300m AO row, 160m (0.1 miles) (PW 80m / 0.05 miles) tread
- For each subsequent round add 100m to the row (same tread distance), repeat until the finisher: 1 min AO row
- Record your total row distance
Floor Block 1 – 8 minutes
- Back to back:
- 10 total x TRX alligator
- 10 x bench chest fly
- 10 total x seated reciprocating shoulder press, rest
- 12 total x alt low side plank
Floor Block 2 – 8 minutes
- Back to back:
- 10 x TRX high row to bicep curl
- 10 x reverse fly
- 10 total x high plank pull through, rest
- 12 total x bird dog
Floor Block 3 – 4 minutes back to back superset
- 12 x reverse crunch
- 12 total x dead bug, rest
- Repeat until finisher: 1 minute of either reverse crunch or dead bug at an increased intensity