Tuesday 13 August 2024 – 2G 60 minutes
Endurance / power on the treads. Power on the floor with buy-in and buy-out power rows. 90 seconds to recover between blocks.
Tread Block 1 – 12.25 minutes
- 90 sec push
- 90 sec base
- 90 sec push to AO
- 1 min WR
- 90 sec base
- 90 sec push to AO
- 1 min WR
- 1 min AO
- 1 min WR
- 45 sec AO
Tread Block 2 – 9.25 minutes
- 1 min push
- 1 min base
- 1 min AO
- 1 min WR
- 1 min base
- 1 min AO
- 1 min WR
- 45 sec AO
- 1 min WR
- 30 sec AO
Floor Block 1 – 12.25 minutes
- Buy-in: 90 sec row for distance (26 strokes / minute), check distance (once only)
- Work & rest:
- 4 – 8 each x single arm snatch to overhead reverse lunge, rest
- 4 – 8 each x split stance single arm reverse grip low row, rest
- 4 – 8 total x push up (explosive) to alt high side plank, rest
- Repeat until buy-out: 45 sec AO row (match or beat half your buy-in distance)
Floor Block 2 – 9.25 minutes
- Buy-in: 1 min row for distance (26 strokes / minute), check distance (once only)
- Work & rest:
- 4 – 8 each x single arm high pull with power, rest
- 4 – 8 x ⛷️ (skier) swing, rest
- 4 – 8 x sit up with knee tuck, rest
- Repeat until finisher: 30 sec AO row (match or beat half your buy-in distance)