Sunday 17 March 2024 – 3G 60 minutes
Treadmill block 1: 3 min
- 1 min base
- 1 min push
- 1 min all out
Treadmill block 2: 6min 15 sec
- 1 min all out with 1 min WR
- 1 min all out with 1 min WR
- 45 sec all out with 45 sec WR
- 45 sec all out
Treadmill block 3: 3 min
- 1 min base
- 1 min push
- 1 min all out
Rowing block 1: 3 min
- same as treadmill
Rowing block 2: 6min15sec
- 15 stroke all out, rack and rest
- Repeat until time
Rowing block 3: 3 min
- same as treadmill
Floor block 1: 10min15sec
- TRX pull up 6 reps
- Chest press explosive 4-8 reps
- Goblet step down toe tap 6 reps each
- Hip bridge 4-8 reps
- Chest fly 6 reps
- Low row 4-8 reps
Floor block 2: 3 min
- Coaches choice miniband core blast