Monday 20 May 2024 – Mayhem #3 “Coming in hot” 2G 60 minutes
Today we have Treadferno! 23.5 minutes on the tread block in a run / rep style effort. Load and explode with anchor efforts and a bosu block on the floor.
No rowing in the 2G this morning.
Tread / Rep Block 23.5 minutes
- Goals:
- Green: 1.6km (1 mile)
- Orange: 2.4km (1.5 miles)
- Red: 3.2km (2 miles)
- Mayhem: 4km (2.5 miles)
- Reset treadmill, goal is to accumulate as much distance as possible in the 23.5 minute block
- 1 min push to AO + 6 each x reverse lunge to single leg knee drive
- 1.25 min push to AO + 6 each x reverse lunge to single leg knee drive
- 1.5 min push to AO + 6 each x reverse lunge to single leg knee drive
- Repeat until finisher, adding 15 seconds to the tread effort each round
- Finisher: 30 sec AO
Floor Block 1 – 6.75 minutes circuit load & xplode anchor
- 8 each x bosu split stance single arm low row
- anchor: 4 x power push up
- 8 x bosu tricep extension
- anchor: 4 x power push up
- 8 each x bosu single arm chest press
- anchor: 4 x power push up
Floor Block 2 – 6.75 minutes circuit anchor
- 8 each x bosu split leg crunch
- anchor: 4 x bosu high plank jack
- 8 each x bosu full v-up
- anchor: 4 x bosu high plank jack
- 8 total x bosu bicycle crunch
- anchor: 4 x bosu high plank jack
Floor Block 3 – 6.75 minutes load & xplode anchor
- 8 each x single arm lateral shift
- anchor: 8 x hip hinge swing
- 8 x goblet squat
- anchor: 8 x hip hinge swing
- 8 x sumo deadlift
- anchor: 8 x hip hinge swing
- Repeat until finisher:
- 30 sec of power pushup OR
- 30 sec of bosu high plank jack OR
- 30 sec of hip hinge swing