Monday 8 July 2024 – 2G 60 minutes
Incline run / row today – half mile runs at incline with 100m power rows. More endurance + core focus on the floor.
Tread / Row Block – 23.5 minutes
- Round 1:
- 160m / 0.1 mile @ 3% (PW half @ 3%+)
- 160m / 0.1 mile @ 6% (PW half @ 6%+)
- 160m / 0.1 mile @ 9% (PW half @ 9%+)
- 160m / 0.1 mile @ 12% (PW half @ 12%+)
- 160m / 0.1 mile @ 15% (PW half @ 15%)
- WR until ready for row
- 100m AO row
- Round 2:
- 160m / 0.1 mile @ 2% (PW half @ 2%+)
- 160m / 0.1 mile @ 4% (PW half @ 4%+)
- 160m / 0.1 mile @ 6% (PW half @ 6%+)
- 160m / 0.1 mile @ 8% (PW half @ 8%+)
- 160m / 0.1 mile @ 10% (PW half @ 10%+)
- WR until ready for row
- 100m AO row
- Round 3:
- 160m / 0.1 mile @ 1% (PW half @ 1-3%)
- 160m / 0.1 mile @ 2% (PW half @ 4%+)
- 160m / 0.1 mile @ 3% (PW half @ 5%+)
- 160m / 0.1 mile @ 4% (PW half @ 6%+)
- 160m / 0.1 mile @ 5% (PW half @ 7%+)
- WR until ready for row
- 100m AO row
- When done, tread or row for time until finisher: 30 sec AO (PW @ 10%+) OR 30 sec AO row
Floor Block 1 – 8 minutes work & rest
- 12 – 16 total x bicycle press, rest
- 6 – 8 each x forward lunge with chop, rest
- 12 – 16 x TRX pull up
Floor Block 2 – 8 minutes work & rest
- 12 – 16 total x goblet alt lateral shift, rest
- 12 – 16 total x alt hammer curl, rest
- 12 – 16 x two handed single dumbbell squat, rest
Floor Block 3 – 4.5 minutes work & rest
- 40 sec of straight leg raise, 20 sec rest
- 40 sec of low plank hip rocks, 20 sec rest
- 40 sec of straight leg raise, 20 sec rest
- 40 sec of low plank hip rocks, 20 sec rest
- Finisher: 30 sec of straight leg raise OR 30 sec of low plank hip rocks