Wednesday 3 January 2024 – 3G 60 minutes
READ Block 1
- 2 minute push
- 1 minute base
- 30 second push
- 30 second AO
- WR (can’t recall the duration)
TREAD Block 2
- 30 second push at 6% incline
- 30 second push at 8% incline
- 45 second push (or maybe it was an AO?) at 10% incline
- 30 second WR
- 30 second push at 6% incline
- 30 second push at 8% incline
- 45 second push (or maybe it was an AO?) at 10% incline
- WR (can’t recall the duration)
TREAD Block 3
- 1 minute AO
- 45 second WR
- 45 second AO
- 1 minute WR
- 30 second AO
ROWER Block 1
- 2 minute push
- 1 minute base
- 30 second push
- 30 second AO
- Recovery (can’t recall the duration)
ROWER Block 2
- 28 strokes per minute for 30 seconds
- 26 strokes per minute for 30 seconds
- 24 strokes per minute for 45 seconds
- Recovery for 30 seconds
- 28 strokes per minute for 30 seconds
- 26 strokes per minute for 30 seconds
- 24 strokes per minute for 45 seconds
- Recovery (can’t recall the duration)
ROWER Block 3
- 1 minute AO
- 45 second Recovery
- 45 second AO
- 1 minute Recovery
- 30 second AO
- Recovery (can’t recall the duration)
FLOOR Block (It’s the same as the 2G without rowing and 14:30 in duration)
- 12 tap squats
- 12 bridges (with your back on the bench)
- 12 pullovers (with your back on the bench)
- 12 neutral grip shoulder press
- Repeat the above at 8 reps, going slow
- Repeat the above at 6 reps, going explosive
- Pick your favorite rep count/tempo and repeat all exercises until the Finisher
- Finisher: your favorite exercise from above for 30 seconds