Saturday 25 May 2024 – Choose Your Own Adventure 2G 60 minutes
Great workout today. Work and recovery efforts on the tread. Endurance or strength on the floor. Row build or core block.
Work effort on tread is your choice to get the heart rate elevated. Recovery can be a light jog, base or walk.
Tread Block
- 5 min work effort
- 2 min recovery effort
- 4 min work effort
- 2 min recovery effort
- 3 min work effort
- 2 min recovery effort
- 2 min work effort
- 2 min recovery effort
- 1 min work effort
Floor Block 1 – 16 minute circuit
- Members choice – endurance OR strength
- Endurance – 4 rounds:
- 16 – 20 total x goblet alt lateral shift
- 16 – 20 x bicep curl
- 16 – 20 x single dumbbell good morning
- 16 – 20 x upright row
- 400 / 300 / 200 / 100m push row
- Strength – 4 rounds:
- 6 – 10 total x goblet alt lateral shift
- 6 – 10 x bicep curl
- 6 – 10 x single dumbbell good morning
- 6 – 10 x upright row
- 400 / 300 / 200 / 100m push row
- Bonus: repeat exercises only until time called
Floor Block 2 – 6 minutes
- Members choice – cardio OR core
- Cardio:
- 6 min row build – increase intensity each minute, last minute AO row
- Core – circuit:
- 10 ea x single leg v up (with medicine ball)
- 10 x sit-up with power toss
- 10 total x medicine ball torso rotation
- Repeat until finisher:
- 30 sec each x single leg v up OR
- 1 min of sit-up with power toss OR
- 1 min of medicine call torso rotation