Wednesday 12 June 2024 – 2G 60 minutes
Endurance / power on the treads. Timed block + endurance / bosu on the floor. 90 seconds recovery between floor blocks.
Tread Block – 23.5 minutes
- Goal: increase your pace each round
- 2 min base to push
- 30 sec WR
- 2 min push
- 1 min sec WR
- 2 min push to AO
- 90 sec WR
- 2 min push to AO
- 2 min WR
- 2 min push to AO
- 2.5 min WR
- 2 min push to AO
- 3 min WR
- 1 min AO
Floor Block 1 – 7.5 minutes back to back
- 30 sec of low row
- 30 sec of alt forward lunge
- 30 sec of hammer curl
- 30 sec of front squat
- 30 sec recovery
- 30 sec of low row
- 30 sec of alt forward lunge
- 30 sec of hammer curl
- 30 sec of front squat
- 1 min recovery
- 30 sec of low row
- 30 sec of alt forward lunge
- 30 sec of hammer curl
- 30 sec of front squat
Floor Block 2 – 14.5 minutes circuit
- 12 each x split squat (rear foot on bosu)
- 8 x bosu kneeling lateral raise to neutral grip front raise
- 8 each x bosu kneeling hip thrust with low to high chop
- 12 bosu high plank jack
- 10 stroke AO row (80 – 120m+), each round add 5 strokes
- Repeat (adding strokes to row) until finisher: 1 min of bosu high plank jack