Saturday 26 August 2023 -90 min 3G Intel
Treadmill block endurance focus: 23 min
- 2.5 min push
- 1 min base
- 2 min push
- 1 min base
- 90 sec push
- 1 min base
- 1 min push
- 1 min base
- 30 sec push
- 1 min base
- 1 min push
- 1 min base
- 90 sec push
- 1 min base
- 2 min push
- 1 min base
- 2.5 min push
- 30 sec all out
Rower block 1 power focus: 11.5 min
- 400 meter row complete in 2.5 min
- Medicine ball 15 reps overhead press jack
- 300 meter row complete in 2 min
- Medicine ball 15 reps overhead press jack
- 200 meter row complete in 90 sec
- Medicine ball 15 reps overhead press jack
- 100 meter row complete in 1 min
- Medicine ball 15 reps overhead press jack
- 50 meter row complete in 30 sec
Rower block 2: 10.5 min
- 100 meter all out row
- Medicine ball 15 reps front press
- Increase the row by 100 meters each round, continue the medicine ball exercises
- If finished row for distance
- Finisher: 30 sec all out row
Floor block 1 strength focus: 16 min
- Chest press slow 6 reps
- Goblet split squat 6 reps each
- Sumo deadlift 6 reps
- Bench low row 6 reps each
Floor block 2: core focus 6 min
- Plank pull through 8 reps
- Side plank hip dip 8 reps each
- Sprinter situps 8 reps
- Finisher: Low plank hold 30 sec