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Wednesday 11/6/19 – 3G Strength

Wednesday 11/6/19 – 3G Strength

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Block 1

Tread - Block 1

90 Second Push

60 Second Base

60 Second Push

60 Second Base

30 Second Push

30 Second Base

30 Second All Out


Row - Block 1

100m Row

10 – Medicine Ball - Squat Side Swings

Repeat Until Time Is Called – Increasing Row By 100m Each Time

Note Distance For Block 2


Floor - Block 1

3 Sets Of 5 - Dumbbell - Chest Press – Tempo

10 - Dumbbell – Front Loaded Reverse Lunge

10 - Dumbbell - Pike


Block 2


Tread - Block 2

90 Second Push @ 6%

60 Second Base

60 Second Push @ 7%

60 Second Base

30 Second Push @ 8%

30 Second Base

30 Second All Out @ 9%


Row - Block 2

Start At The Same Distance From Block 1

10 – Medicine Ball – Squat To Chest Press

Repeat Until Time Is Called – Decreasing Row By 100m Each Time


Floor - Block 2

3 Sets Of 5 – Dumbbell - Globet Squat

10 - Close Grip Chest Press

10 - Plank To Alt Rotation

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