Friday 30 August 2024 – 2G 60 minutes
Endurance + strength on the treadmills. Your choice of either rowing or burpees on the floor (or a mix of both?). Core blast to finish. 90 seconds recoveries between blocks.
Tread Block 1 – 18.5 minutes
- Goal: increase your push pace each round
- 2 min push
- 2 min base
- 2 min base @ 4%
- 2 min base
- 90 sec push
- 90 sec base
- 90 sec base @ 5%
- 90 sec base
- 1 min push
- 1 min base
- 1 min base @ 6%
- 1 min base
- 30 sec AO
Tread Block 2 – 3.5 minutes
- 30 sec AO @ 6%
- 30 sec WR @ 6%
- 30 sec AO @ 5%
- 30 sec WR @ 5%
- 30 sec AO @ 4%
- 30 sec WR @ 4%
- 30 sec AO
Floor Block 1 – 18.5 minutes
- 3 rounds of circuit:
- 12 x upright row
- 12 x hammer curl
- 12 total x alt lateral lunge
- 12 x good morning
- Member’s choice: 600m push row OR 15 x burpee
- Bonus: Pick your favourite exercises and repeat @ 10 reps
Floor Block 2 – 3.5 minutes work & rest
- 30 sec of low plank alt wide knee drive, 30 sec rest
- 30 sec of bicycle crunch, 30 sec rest
- 30 sec of low plank alt wide knee drive , 30 sec rest
- Finisher: 30 sec of bicycle crunch