Saturday 7 September 2024 – 2G 60 minutes
Nice endurance and power template today. Compound movements on the floor. About a minute to recover between blocks.
Tread Block 1 – 6 minutes
- 6 minute tread for distance, check distance
Tread Block 2 – 3.5 minutes
- 30 sec AO
- 30 sec WR
- 30 sec AO
- 30 sec WR
- 30 sec AO
- 30 sec WR
- 30 sec AO
Tread Block 3 – 6 minutes
- 6 minute tread for distance, check distance, try to beat your distance from block 1
Tread Block 4 – 3.5 minutes
- 30 sec AO
- 30 sec WR
- 30 sec AO
- 30 sec WR
- 30 sec AO
- 30 sec WR
- 30 sec AO
Floor Block 1 – 6 minutes circuit
- 12 x front squat
- 12 total x alt bicycle press
Floor Block 2 – 3.5 minutes back to back
- 30 sec of TRX reverse lunge to single leg jump (R)
- 30 sec of TRX high row
- 30 sec of TRX reverse lunge to single leg jump (L)
- 30 sec of TRX high row
- 30 sec of TRX reverse lunge to single leg jump (R)
- 30 sec of TRX high row
- 30 sec of TRX reverse lunge to single leg jump (L)
Floor Block 3 – 6 minutes circuit
- 12 total x alt forward lunge
- 12 x bicep curl to lateral raise
Row Block – 3.5 minutes
- 30 sec AO row
- 30 sec recovery
- 30 sec AO row
- 30 sec recovery
- 30 sec AO row
- 30 sec recovery
- 30 sec AO row