Thursday 19 September 2024 – 2/3G 60 minutes
This is run as a 3G template with endurance on the treads, power on the rower and then super sets on the floor. You get about 2 minutes to transition between stations.
Tread Block – 14 minutes
- 90 sec push
- 1 min base
- 90 sec push
- 1 min base
- 90 sec push
- 1 min base
- 1 min push
- 1 min base
- 1 min push
- 1 min base
- 1 min push
- 1 min base
- 30 sec AO
Row Block – 14 minutes
- Part 1 – three rounds:
- 300m push row
- 10 x medicine ball squat
- Part 2 – three rounds:
- 200m AO row
- 10 x medicine ball front press
- Repeat until finisher:
- 100m AO row
- 10 x medicine ball squat to front press
- Finisher: 30 sec AO row OR 30 sec of medicine ball squat to front press
Floor Block – 14 minutes
- Part 1:
- Three rounds – back to back superset:
- 8 total x goblet alt forward lunge with torso rotation
- 8 x single dumbbell good morning
- Rest after third round
- Three rounds – back to back superset:
- 8 total x alt shoulder press
- 8 x high row
- Rest after third round
- Three rounds – back to back superset:
- 8 total x bridge hold march in place
- 8 x sit up with knee tuck
- Rest after third round
- Three rounds – back to back superset:
- Part 2:
- Three rounds – back to back superset:
- 6 total x goblet alt forward lunge with torso rotation
- 6 x single dumbbell good morning
- Rest after third round
- Three rounds – back to back superset:
- 6 total x alt shoulder press
- 6 x high row
- Rest after third round
- Three rounds – back to back superset:
- 6 total x bridge hold march in place
- 6 x sit up with knee tuck
- Rest after third round
- Three rounds – back to back superset:
- Bonus – repeat all exercises at 4 reps until finisher:
- 30 sec of alt shoulder press OR
- 30 sec of sit up with knee tuck