Saturday 10 August 2024 – 2G 60 minutes
Nice endurance / power style template today. Think OTF missed a trick and didn’t have different distance challenges in the tread block. 90 seconds recovery between the floor blocks. Benches are set up low today.
Tread Block – 23.5 minutes
- Goal: Improve your 400m / 0.25 mile tread time each round
- Round 1: 4.5 minutes to tread 400m (0.25 miles) – PW half distance, WR and back to base when recovered
- Round 2: 4.5 minutes to tread 400m (0.25 miles) – PW half distance, WR and back to base when recovered
- Round 3: 4.5 minutes to tread 400m (0.25 miles) – PW half distance, WR and back to base when recovered
- Round 4: 4.5 minutes to tread 400m (0.25 miles) – PW half distance, WR and back to base when recovered
- Round 5: 4.5 minutes to tread 400m (0.25 miles) – PW half distance, WR and back to base when recovered
- 1 min AO
Floor Block – 16.5 minutes work & active recovery: anchor
- Round 1:
- 16 total x alt step down reverse lunge to single leg knee drive
- anchor: 8 total x deep squat to alt single arm t-spine rotation to stand
- 16 total x alt bicycle press
- anchor: 8 total x deep squat to alt single arm t-spine rotation to stand
- 12 each x split stance deadlift
- anchor: 8 total x deep squat to alt single arm t-spine rotation to stand
- Round 2:
- 16 total x alt step down reverse lunge to single leg knee drive
- anchor: 8 total x high plank to pike with alt ankle tap
- 16 total x alt bicycle press
- anchor: 8 total x high plank to pike with alt ankle tap
- 12 each x split stance deadlift
- anchor: 8 total x high plank to pike with alt ankle tap
- Bonus: repeat non-anchor exercises until time is called
Row Block – 5.5 minutes back to back
- Four rounds:
- 200m / 150m / 100m / 50m row
- 6 x high pull with power, rest
- If finished then row until finisher:
- 1 min AO row OR
- 1 min of high pull with power