Wednesday 26 June 2024 – 3G 60 minutes
Tread Block 1 – 6.5 minutes
- 2 min push (PW @ 6%+)
- 45 sec base * 1 min push @ 4% (PW @ 8%+)
- 30 sec base
- 30 sec push @ 6% (PW @ 10%+)
- 1 min base
- 30 sec AO @ 8% (PW @ 10%+)
Row block 1 – 6.5 minutes
- 400m push
- 10 x MB squat
- 200m push
- 10 x MB squat to front press
- 100m push row
- 10 x MB squat jump to front press
- Repeat until time
Floor Block 1 – 6.5 minutes
- 8 each x single arm squat to press
- 8 x single dumbbell good morning
- 8 total x sprinter sit-up
Tread Block 2 – 6.5 minutes
- 90 sec push (PW @ 6%+)
- 1 min base
- 1 min push @ 3% (PW @ 7%+)
- 1 min base
- 30 sec push @ 5% (PW @ 9%+)
- 1 min base
- 30 sec AO @ 7% (PW @ 10%+)
Row Block 2 – 6.5 minutes
- 400m push row
- 10 x MB reverse lunge
- 200m push row
- 10 x MB alternating halo
- 100m push row
- 10 x MB reverse lunge to alternating halo
- Repeat until Finisher: 30 sec AO
Floor Block 2 – 6.5 minutes circuit
- 8 total x alt single arm snatch
- 8 each x goblet reverse lunge to single leg knee drive
- 8 total x high plank alt wide step with power
- Finisher 30 sec of sprinter sit-up OR high plank alt wide step with power