Sunday 20 August 2023 – 2G 60 minutes
Tread Block 1
- 90 sec push
- 30 sec AO
- 1 min WR
- 75 sec push @ 2%
- 30 sec AO
- 1 min WR
- 1 min push @ 3%
- 30 sec AO
- 1 min WR
- 45 sec push @ 4%
- 30 sec AO
- 1 min WR
- 30 sec push @ 5%
- 30 sec AO
Tread Block 2
- 45 sec push @ 4%
- 30 sec AO
- 75 sec WR
- 1 min push @ 3%
- 30 sec AO @ 2%
- 75 sec WR
- 75 sec push @ 2%
- 30 sec AO @ 3%
- 75 sec WR
- 90 sec push
- 30 sec AO @ 4%
- Collapse (member’s choice)
Floor Block 1 – 11:30 minutes rep & recover
- 90 sec of alt full step up to hammer curl
- 30 sec of bench plank pop
- 1 min to do 8 x straight leg raise (slow), rest remainder
- 75 sec of alt lunge to upright row
- 30 sec of bench plank pop
- 1 min to do 8 x straight leg raise (slow), rest remainder
- 1 min of bench tricep extension
- 30 sec of bench plank pop
- 1 min to do 8 x straight leg raise (slow), rest remainder
- 45 sec of pullovers
- 30 sec of bench plank pop
- 1 min to do 8 x straight leg raise (slow), rest remainder
- 30 sec of bench seated torso rotation
- 30 sec of either bench plank pops OR straight leg raise
Floor Block 2 – 10.25 minutes circuit
- 3 rounds:
- 100 / 200 / 300m push row
- 10 total x alt full step up to hammer curl
- 10 total x alt lunge to upright row
- 10 x bench tricep extension
- 10 x pullovers
- 10 total x bench seated torso rotation
- If finished then just do exercises as a single block until finisher
- Finisher: 30 sec of either bench plank pops OR straight leg raise