Tuesday 2 July 2024 – 2G 60 minutes
Inclines on the treadmills, power row buy-in and strength + bosu on the floor. 90 seconds recovery between blocks.
Tread Block 1 – 6.5 minutes
- 1 min base @ 3% (PW 5%)
- 1 min base
- 1 min base @ 4% (PW 6%)
- 1 min base
- 1 min base @ 5% (PW 7%)
- 1 min base
- 30 sec AO (PW 10%+)
Tread Block 2 – 6.5 minutes
- 1 min base @ 4% (PW 6%)
- 1 min base
- 1 min base @ 5% (PW 7%)
- 1 min base
- 1 min base @ 6% (PW 8%)
- 1 min base
- 30 sec AO (PW 10%+)
Tread Block 3 – 6.5 minutes
- 1 min base @ 5% (PW 7%)
- 1 min base
- 1 min base @ 6% (PW 8%)
- 1 min base
- 1 min base @ 7% (PW 9%)
- 1 min base
- 30 sec AO (PW 10%+)
Floor Block 1 – 6.5 minutes
- Buy-in: 200m AO row (0:30 – 1:00) (once only)
- Circuit:
- 8 x squat
- 8 total x bosu alt forward lunge
- 8 total x bosu alt superhero
Floor Block 2 – 6.5 minutes
- Buy-in: 200m AO row (0:30 – 1:00) (once only)
- Circuit:
- 8 x high row
- 8 x bosu bridge hold (feet on bosu) with dumbbell pullover
- 8 x bosu kneeling tricep extension
Floor Block 3 – 6.5 minutes
- Buy-in: 200m AO row (0:30 – 1:00) (once only)
- Circuit:
- 8 x bridge
- 8 each x bosu kneeling hip thrust with low to high chop
- 8 x bosu knee tuck
- Repeat circuit until finisher:
- 30 sec of squat OR
- 30 sec of high row OR
- 30 sec of bridge