Thursday 6 June 2024 – 2G 60 minutes
Three blocks of inclines on the treadmill. Endurance and power on the floor. 90 seconds of recovery between blocks.
Goal on the treads is to increase your paces as the inclines come off.
Tread Block 1 – 6.5 minutes
- 2 min base @ 4%
- 1 min base
- 90 sec push @ 3%
- 1 min base
- 1 min AO @ 2%
Tread Block 2 – 6.5 minutes
- 2 min base @ 3%
- 1 min base
- 90 sec push @ 2%
- 1 min base
- 1 min AO
Tread Block 3 – 7.5 minutes
- 2 min base @ 2%
- 1 min base
- 90 sec push
- 1 min base
- 1 min AO
- 30 sec WR
- 30 sec AO
Floor Block 1 – 14.5 minutes circuit add-on
- Round 1:
- 12 x arnold press
- Round 2:
- 12 each x single arm lateral shift
- 12 x arnold press
- Round 3:
- 12 x upright row
- 12 each x single arm lateral shift
- 12 x arnold press
- Round 4:
- 6 each x single arm march in place
- 12 x upright row
- 12 each x single arm lateral shift
- 12 x arnold press
- Bonus: repeat your favourite exercise until time is called
Floor / Row Block 2 – 7.5 minutes circuit
- 150m AO row (0:22 – 0:45)
- 10 each x single arm overhead reverse lunge
- Repeat until finisher: 30 sec AO row (100 – 200m+)