Tuesday 22 August 2023 – “Mystery Road” 2G 60 minutes
Tread Block 1
- 1 min push
- 15 sec push to AO
- 1 min base
- 45 sec push
- 15 sec push to AO
- 1 min base
- 30 sec push
- 15 sec push to AO
- 1 min base
- 30 sec AO
Tread Block 2
- Random intervals – this is what we did this morning, no inclines!
- 1 min push
- 45 sec base
- 90 sec push
- 15 sec push to AO
- 45 sec push
- 1 min base
- 15 sec push to AO
- 75 sec push
- 2 min base
- 90 sec push
- 30 sec base
- 15 sec push to AO
- 30 sec push
- 45 sec base
- 30 sec push
- 1 min base
- 15 sec push to AO
- 30 sec push
- 30 sec AO
Floor Block 1 – 6.5 minutes circuit
- 8 x walkout to push up
- 8 each x standing woodchopper
- 12 total x alt full step up to knee raise
Floor Block 2 – 15 minutes
- Circuit – repeat until time for finisher:
- 8 each x single arm half kneeling to full lateral step up
- 12 each x split stance single arm high row
- 8 each x low side plank thread the needle
- 200m AO row (0:30 – 1:00)
- When coach calls push to all out on the treads, do the following:
- Floor side: 15 x squat jumps
- Row side: 300m AO row
- Finisher: 30 sec of squat jumps OR 30 sec AO row