Friday 23 August 2024 – 2G 60 minutes
Endurance day with a twist – push efforts using power walking at high inclines! Power on the floor with the TRX.
Tread Block – 23.5 minutes
- 2 min base
- 90 sec push (PW @ 6%+)
- 2 min base
- 90 sec PW @ 12%
- 2 min base
- 90 sec push (PW @ 6%+)
- 2 min base
- 90 sec PW @ 12%
- 2 min base
- 90 sec push (PW @ 6%+)
- 2 min base
- 90 sec PW @ 12%
- 2 min base
- 30 sec AO (PW @ 10%+)
Floor Block 1 – 17.5 minutes
- 3 rounds back to back:
- 5 x goblet squat (explosive)
- 5 each x full lateral step up to knee raise (explosive), rest
- 3 rounds back to back:
- 5 x clean
- 5 x neutral grip push press, rest
- 3 rounds back to back:
- 5 x plank pop
- 5 x power pushup, rest
- 3 rounds 20 stroke build:
- 10 stroke push row
- 10 stroke AO row (80 – 120m+) check distance, rest
- Bonus: choose your favourite exercises and repeat until time is called
Floor Block 2 – 4.5 minutes back to back
- 4 x TRX y-raise
- 6 x TRX squat to high row
- 8 total x TRX alt jump lunge, rest
- Repeat until finisher:
- 30 sec of plank pop OR
- 30 sec of power push up