Sunday 15 September 2024 – 2G 60 minutes
Endurance day on the treads and tempo couplets on the floor. 75 seconds of recovery between blocks.
Tread Block 1 – 7 minutes
- Reset treadmill monitor
- 30 sec push
- 1 min base
- 1 min push
- 1 min base
- 2 min push
- 1 min base
- 30 sec AO, check distance
Tread Block 2 – 7 minutes
- Goal: beat your distance from block 1
- Reset treadmill monitor
- 2 min push
- 1 min base
- 1 min push
- 1 min base
- 30 sec push
- 1 min base
- 30 sec AO, check distance
Tread Block 3 – 7 minutes
- Goal: beat your best distance from previous two blocks
- Reset treadmill monitor
- 6.5 min tread for distance
- 30 sec AO, check distance
Floor Block 1 – 15.25 minutes
- Back to back tempo couplet:
- 5 x goblet split squat (L) – rear foot elevated
- 5 x goblet split squat (slow) (L) – rear foot elevated
- 5 x goblet split squat (R) – rear foot elevated
- 5 x goblet split squat (slow) (R) – rear foot elevated, rest
- Back to back tempo couplet:
- 5 x chest fly
- 5 x chest fly (slow), rest
- 10 x straight leg raise
- 400m push row
- Repeat until time is called
Floor Block 2 – 7 minutes
- Back to back tempo couplet:
- 5 x bridge
- 5 x bridge, rest
- 10 total x low plank alt toe tap
- Back to back tempo couplet:
- 5 x reverse fly
- 5 x reverse fly (slow), rest
- Repeat until finisher:
- 30 sec of straight leg raise OR
- 30 sec of low plank alt toe tap