Tuesday 25 June 2024 – 2G 60 minutes
Endurance and power on the tread / rower. Back to back sets on the floor.
Tread / Row Block – 23 minutes
- Goal: choose your intensity on the treadmill, increase intensity on the rower each round
- Round 1:
- 800m (0.5 mile) tread (PW: 400m / 0.25 mile)
- 25 x speed squat
- 250m push to AO row
- Round 2:
- 640m (0.4 mile) tread (PW: 320m / 0.2 mile)
- 20 x speed squat
- 200m AO row (0:30 – 1:00)
- Round 3:
- 480m (0.3 mile) tread (PW: 240m / 0.15 mile)
- 15 x speed squat
- 150m AO row (0:22 – 0:45)
- Round 4:
- 320m (0.2 mile) tread (PW: 160m / 0.1 mile)
- 10 x speed squat
- 100m AO row (0:15 – 0:30)
- Round 5:
- 160m (0.1 mile) tread (PW: 80m / 0.05 mile)
- 5 x speed squat
- 50m AO row
- Bonus:
- Tread or row until finisher: choose steady or intervals
- Finisher: 30 sec AO tread OR row
Floor Block 1 – 17.5 minutes
- Back to back:
- 5 each x low bench single arm step down reverse lunge
- 10 total x alt sumo deadlift, rest
- 5 each x TRX single arm squat reach with rotation
- Back to back:
- 10 x high row
- 10 x chest fly, rest
- 10 x straight arm situp
Floor Block 2 – 4 minutes back to back
- 10 x high plank pull through
- 10 x bridge, rest
- Repeat until finisher: 30 sec of high plank pull through OR 30 sec of bridge