Wednesday 10 July 2024 – 200m benchmark row 2G 60 minutes
This is a switch template for the benchmark with two attempts at the benchmark.
Tread Block 1
- 4 min tread for time
- Switch to floor
Floor Block 1 – 4 minute circuit
- 8 x squat to toes
- 8 x TRX high row to low row
- 8 x dumbbell hip hinge swing
- Switch to treadmill
Tread Block 2
- 4 min tread for time
- Switch to rower
Row / Floor Block 2 – 4 minutes
- 200m AO row (once only)
- Check time, transition to floor
- Circuit until time called:
- 10 x low plank to high plank
- 10 total x alt superhero
- Switch to treadmill
Tread Block 3
- Goal: increase your push pace each round
- 3 min push
- 1 min base
- 2 min push
- 1 min base
- 1 min push
- 1 min base
- 1 min AO
- Collapse (member’s choice)
- Switch to rower
Row / Floor Block 3 – 10 minutes
- 200m AO row (once only – the “rowdemption”)
- Check time, transition to floor
- Circuit:
- 6 x low row to neutral grip deadlift to hammer curl to shoulder press
- 10 total x alt lateral lunge to upright row
- 10 total x high plank pull through
- finisher: 1 min of high plank pull through