Thursday 29 August 2024 – 2G 60 minutes
We have endurance on the treads with some nice super sets on the floor using the incline bench. 90 seconds recovery between blocks.
Tread Block 1 – 11.5 minutes
- Goal: increase your push pace each round
- 3 min push
- 90 sec base
- 2 min push
- 90 sec base
- 1 min push
- 90 sec base
- 30 sec push
- 30 sec AO
Tread Block 2 – 10 minutes
- Goal: maintain your push pace from block 1
- 75 sec push
- 90 sec base
- 75 sec push
- 75 sec base
- 75 sec push
- 1 min base
- 75 sec push
- 45 sec base
- 30 sec AO
Floor Block 1 – 11.5 minutes
- Back to back superset:
- 6 x chest press
- 6 total x alt chest press, rest
- 6 each x front loaded single arm squat
- 200m build:
- 100m push row
- 100m AO row (0:15 – 0:30), rest
Floor Block 2 – 10 minutes
- Back to back superset:
- 6 x sit-up stand to shoulder press
- 6 total x alt shoulder press, rest
- 6 each x single arm deadlift
- 200m build:
- 100m push row
- 100m AO row (0:15 – 0:30), rest
- Repeat until finisher: 30 sec AO row