Thursday 22 August 2024 – Catch Me If You Can (CMIYC) 2G 60 minutes
Epic endurance treadmill benchmark today with a run / row if caught.
Tread / Row Block – 22 minutes
- Reset monitor
- Goal: distance goal by checkpoint, row / run if caught. Power walkers are half distance @ 5+%
- Checkpoint 1 – 2 minutes: 240m / 0.15 miles
- Checkpoint 2 – 4 minutes: 480m / 0.3 miles
- Checkpoint 3 – 6 minutes: 800m / 0.5 miles
- Checkpoint 4 – 8 minutes: 1.25km / 0.8 miles
- Checkpoint 5 – 10 minutes: 1.6km / 1 mile
- Checkpoint 6 – 12 minutes: 2.1km / 1.3 miles
- Checkpoint 7 – 14 minutes: 2.6km / 1.6 miles
- Checkpoint 8 – 16 minutes: 3km / 1.85 miles
- Checkpoint 9 – 17 minutes: 3.35km / 2.1 miles
- Checkpoint 10 – 18 minutes: 3.7km / 2.3 miles
- Checkpoint 11 – 19 minutes: 4km / 2.5 miles
- Checkpoint 12 – 20 minutes: 4.5km / 2.80 miles
- If not caught, 2 min tread for time
- If caught then bonus round of: 200m push row + 300m (0.2 mile) tread until time is called
- Record your total checkpoint distance in challenge tracker
Floor Block – 22 minutes
- 2 rounds – circuit:
- 16 total x reciprocating chest press
- 8 each x TRX single arm low row
- 8 each x low side plank rotation
- 2 rounds – circuit:
- 8 each x concentration curl
- 8 each x TRX cross back lunge
- 8 total x high plank to low plank
- If finished then complete all exercises as a single block until finisher: 1 min of high plank to low plank