Tuesday 11 June 2024 – 2G 60 minutes
Switch template today. Pushes (and all outs) at incline today. Strength and power on the floor.
Tread Block 1 – 7 minutes
- 2 min push (PW @ 6%+)
- 1 min base
- 1 min push @ 4% (PW @ 8%+)
- 1 min base
- 30 sec push @ 6% (PW @ 10%+)
- 1 min base
- 30 sec AO @ 8% (PW @ 10%+)
- Switch to floor
Floor Block 1 – 7 minutes circuit
- 8 each x single arm squat to press
- 8 x single dumbbell good morning
- 8 total x sprinter sit-up
- Switch to treadmill
Tread Block 2 – 6.5 minutes
- 90 sec push (PW @ 6%+)
- 1 min base
- 1 min push @ 3% (PW @ 7%+)
- 1 min base
- 30 sec push @ 5% (PW @ 9%+)
- 1 min base
- 30 sec AO @ 7% (PW @ 10%+)
- Switch to row
Row Block – 6.5 minutes circuit construct
- Round 1:
- 400m push row
- 10 x medicine ball squat
- Round 2:
- 200m push row
- 10 x medicine ball squat to front press
- Round 3:
- 100m push row
- 10 x medicine ball squat jump to front press
- Bonus: repeat round 3 until time called
- Switch to tread
Tread Block 3 – 6.75 minutes
- 1 min push (PW @ 6%+)
- 1 min base
- 45 sec push @ 2% (PW @ 7%+)
- 1 min base
- 30 sec push @ 4% (PW @ 9%+)
- 1 min base
- 30 sec AO @ 4% (PW @ 10%+)
- 30 sec WR
- 30 sec AO
- Switch to floor
Floor Block 2 – 6.75 minutes circuit
- 8 total x alt single arm snatch
- 8 each x goblet reverse lunge to single leg knee drive
- 8 total x high plank alt wide step with power
- Repeat until finisher:
- 30 sec of sprinter sit-up OR
- 30 sec of high plank alt wide step with power