Friday 13 September 2024 – Dri Tri Tread Prep 2G 60 minutes
Endurance everywhere – three strategies for your DriTri tread prep, hit and hold, alternator or progressive build. Circuit set up on the floor with anchor exercises.
Tread Block – 23 minutes
- Member’s choice – tread strategy
- The Hit & Hold
- Goal: choose your own intensity and hold it. Accumulate as much distance as possible.
- Clear screen
- 22 min tread for distance (PW @ 3%+)
- 1 min AO (PW 3%+)
- Check distance, collapse (member’s choice)
- The Alternator
- Goal: hold push AlongAP, active recovery in base and return to push when ready. Accumulate as much distance as possible
- Clear screen
- 22 min alternating push and base (PW @ 3%+)
- 1 min AO (PW 3%+)
- Check distance, collapse (member’s choice)
- The Progressive Build
- Goal: gradually increase speed every few minutes. Accumulate as much distance as possible
- Clear screen
- 22 min build (PW @ 3%+)
- 1 min AO (PW @ 3%+)
- Check distance, collapse (member’s choice)
Floor Block – 23 minutes circuit:anchor
- Round 1:
- 12 x deadlift
- 12 x reverse crunch
- 12 x deadlift
- 12 x sit-up to alt punch
- 12 x deadlift
- 12 x back extension
- 300m push row (check distance)
- Round 2:
- 12 x sumo squat to upright row
- 12 x reverse crunch
- 12 x sumo squat to upright row
- 12 x sit-up to alt punch
- 12 x sumo squat to upright row
- 12 x back extension
- 300m push row (check distance)
- Round 3:
- 12 x tall kneeling tricep extension
- 12 x reverse crunch
- 12 x tall kneeling tricep extension
- 12 x sit-up to alt punch
- 12 x tall kneeling tricep extension
- 12 x back extension
- 300m push row (check distance)
- Bonus: repeat dumbbell exercises only until finisher:
- 1 min of deadlift OR
- 1 min of sumo squat to upright row OR
- 1 min of tall kneeling tricep extension OR
- 1 min of reverse crunch OR
- 1 min of sit-up to alt punch OR
- 1 min of back extension