Sunday 19 January 2025 – 2G 60 minutes
Tread Block 1 – 5.75 minutes
- 1 min push
- 75 sec base
- 1 min AO
- 90 sec WR
- 1 min AO
90 sec WR
Tread Block 2 – 5 minutes
- 45 sec push
- 75 sec base
- 45 sec AO
- 90 sec WR
- 45 sec AO
90 sec WR
Tread Block 3 – 4.25 minutes
- 30 sec push
- 75 sec base
- 30 sec AO
- 90 sec WR
- 30 sec AO
90 sec WR
Tread Block 4 – 4 minutes
- 15 sec push
- 75 sec base
- 15 sec AO
- 90 sec WR
- 30 sec base
- 15 sec AO
Floor Block 1 – 12.25 minutes
- Back to back:
- 12 each x half kneeling single arm shoulder press
- 10 total x bear plank alt kick through
- 8 each x single arm deadlift, rest
- 150m AO row (0:22 – 0:45) count strokes
90 sec recovery
Floor Block 2 – 9.75 minutes
- Back to back tempo triplet:
- 8 x sumo squat
- 4 x sumo squat (slow)
- sumo squat hold asLongAP, rest
- Back to back tempo triplet:
- 8 x TRX low row
- 4 x TRX low row (slow)
- TRX low row hold asLongAP, rest
- Back to back tempo triplet:
- 8 x double crunch
- 4 x double crunch (slow)
- hollow hold asLongAP, rest
- Repeat until finisher:
- 30 sec of sumo squat, 15 sec of sumo squat hold OR
- 30 sec of TRX low row, 15 sec of TRX low row hold OR
- 30 sec of double crunch, 15 sec of hollow hold
Read also: Conquering the Orangetheory Inferno Workout: Template, Strategy, & Tips