Thursday 20 June 2024 – Strong & Steady 2G 60 minutes
Pretty intense strength workout with a casual little run/row on the tread blocks. 1 minute to recover between blocks!
Tread Block 1 – 5 minutes
- 350m push row
- Tread for time @ 2.5% (PW 2.5%+)
- Check tread distance
Tread Block 2 – 5 minutes
- 350m push row
- Tread for time @ 2.0% (PW 2.0%+)
- Check tread distance, match or beat your distance from block 1
Tread Block 3 – 5 minutes
- 350m push row
- Tread for time @ 1.5% (PW 1.5%+)
- Check tread distance, match or beat your previous best distance
Tread Block 4 – 5 minutes
- 350m push row
- Tread for time
- Finisher 30 sec AO (PW 10%+)
- Check tread distance, match or beat your previous best distance
Floor Block 1 – 5 minutes rep & recover
- Round 1: 75 sec to do 8 x goblet sit to stand (slow), recover when done
- Round 2: 75 sec to do 8 x goblet sit to stand (slow), recover when done
- Round 3: 75 sec to do 8 x goblet sit to stand (slow), recover when done
- Round 4: 75 sec to do 8 x goblet sit to stand (slow), when done, high plank alt cross body knee drive until time is called
Floor Block 2 – 5 minutes rep & recover
- Round 1: 75 sec to do 10 x reverse grip low row (slow), recover when done
- Round 2: 75 sec to do 10 x reverse grip low row (slow), recover when done
- Round 3: 75 sec to do 10 x reverse grip low row (slow), recover when done
- Round 4: 75 sec to do 10 x reverse grip low row (slow), when done, high plank alt cross body knee drive until time is called
Floor Block 3 – 5 minutes rep & recover
- Round 1: 75 sec to do 5 each x single arm split squat (slow), recover when done
- Round 2: 75 sec to do 5 each x single arm split squat (slow), recover when done
- Round 3: 75 sec to do 5 each x single arm split squat (slow), recover when done
- Round 4: 75 sec to do 5 each x single arm split squat (slow), when done, high plank alt cross body knee drive until time is called
Floor Block 4 – 5 minutes rep & recover
- Round 1: 75 sec to do 10 x shoulder press (slow), recover when done
- Round 2: 75 sec to do 10 x shoulder press (slow), recover when done
- Round 3: 75 sec to do 10 x shoulder press (slow), recover when done
- Round 4: 75 sec to do 10 x shoulder press (slow), when done, high plank alt cross body knee drive until time is called
- Finisher: 30 sec of increased intensity of whatever exercise (pray you are not doing shoulder press)