Tuesday 30 July 2024 – 2G 60 minutes
Timed run / row – endurance + power. Unilateral movements on the floor. 90 second recovery between floor blocks and a minute between the tread / row blocks.
Tread Block 1 – 11 minutes
- 2 min base
- 2 min base to push
- 2 min push
- 30 sec push to AO
- 90 sec base
- 30 sec AO
- 45 sec WR
- 30 sec AO
- 45 sec WR
- 30 sec AO
- Transition to rower
Row Block 1 – 3 minutes
- Reset rower
- 30 sec AO row
- 45 sec rack & rest
- 30 sec AO row
- 45 sec rack & rest
- 30 sec AO row
- Check distance
Tread / Row Block 2 – 6.75 minutes
- 2.5 min to row your distance from first row block
- When done, transition to treadmill
- tread for distance
- 1 min AO
Floor Block 1 – 6.5 minutes work & rest unilateral
- 6 – 10 each x goblet transverse squat, rest
- 6 – 10 each x balance bicep curl, rest
Floor Block 2 – 7.25 minutes work & rest unilateral
- 6 – 10 each x single leg deadlift, rest
- 6 – 10 each x half kneeling single arm shoulder press, rest
Floor Block 3 – 6.75 minutes work & rest unilateral
- 6 – 10 each x front loaded single arm cross back lunge, rest
- 6 – 10 each x single arm chest press with leg extension, rest
- Repeat until finisher: 1 min of squat to press