Wednesday 20 March 2024 – 3G 60 minutes
Tread Block 1 – 6min
• 90 sec push
• 60 sec base
• 90 sec push @ 2%
• 60 sec base
• 60 sec AO @ 3%
• Check distance
Tread Block 2 – 7min
• 90 sec push @ 4%
• 60 sec base
• 90 sec push @ 5%
• 90 sec base
• 60 sec AO @ 6%
• Check distance, try to beat your distance from the first round
Transition to Row
Row Block 1 – 6 minutes
• Accumulate distance, don’t reset rower:
- 200m AO Row
- 12 alternating single leg med ball twists
- Check distance
Row Block 2 – 7 minutes
• Accumulate distance, don’t reset rower:
- 200m AO Row
- 8 single leg split squat push press per leg
• Last minute is AO row
- Check distance, try to beat distance from block 1
Transition to Floor
Floor Block 1 – 6 minutes
• Back to back superset:
- 10 x chest press
- reciprocating chest press AMRepsAP, rest
• Back to back superset:
- 10 x goblet squat
- alt goblet step down squat
Floor Block 2 – 7 minutes
• Back to back superset:
- 10 x shoulder press
- reciprocating shoulder press press AMRepsAP, rest
Back to back superset:
- 5 each x reverse lunge
- alt step down reverse lunge to single
• Finisher: Dynamic Plank off the bench