Saturday 19 August 2023 – 2G 60 minutes
Tread Block 1
- 1 min push
- 1 min base
- 1 min push
- 1 min base
- 1 min push
- 1 min base
- 30 sec AO
Tread Block 2
- Goal – maintain your push pace
- 1 min push @ 2%
- 1 min base
- 1 min push @ 3%
- 1 min base
- 1 min push @ 4%
- 1 min base
- 30 sec AO
Tread Block 3
- 1 min AO
- 1 min WR
- 1 min AO
- 1 min WR
- 1 min AO
- 1 min WR
- 30 sec AO
Floor Block 1 – 6.5 minutes
- Buy-in: 400m push row @ 26 strokes / minute, check time (once only)
- Circuit, repeat until time:
- 12 x bosu push up
- 12 x bosu kneeling neutral grip lateral raise
Floor Block 2 – 6.5 minutes
- Buy-in: 200m push row @ 24 strokes / minute, check time (once only)
- Work & rest, repeat until time:
- 5 each x bosu single arm split squat, rest
- 10 x bosu kneeling tricep extension, rest
Floor Block 3 – 6.5 minutes
- Buy-in: 100m push row @ 28 strokes / minute, check time (once only)
- Work & active recovery, repeat until finisher:
- 10 each x single arm jack press
- 5 each x bosu kneeling single arm bicep curl
- Finisher: 30 sec of bosu high plank alt knee drive