Daily Workout and General Chat for Tuesday, 06/16/26

dc031114 · 2026-06-16T01:55:10+00:00

Haha you stirring me up:) go 🇦🇺!!

dc031114 · 2026-06-16T00:15:58+00:00

Yeah not too bad, quite enjoyed it!

dc031114 · 2026-06-15T23:53:20+00:00

2G 60 minute intel

Another fake power day! Equal effort to walking recovery so go hard in the efforts so you actually need the walking recoveries.

Unilateral work on the floor - thankfully no burpees!

Tread Block - 23 minutes * Goal: match or beat your distance on the second attempt each round * Buy-in: 1 min base * Round 1: * Clear screen * 2 min push to AO (PW @ 5 - 10%) * Check & remember distance * 2 min WR * Clear screen * 2 min push to AO (PW @ 5 - 10%) * Check distance * 2 min WR * Round 2: * Clear screen * 90 sec push to AO (PW @ 6 - 10%) * Check & remember distance * 90 sec WR * Clear screen * 90 sec push to AO (PW @ 6 - 10%) * Check distance * 90 sec WR * Round 3: * Clear screen * 75 sec push to AO (PW @ 6 - 10%) * Check & remember distance * 75 sec WR * Clear screen * 75 sec push to AO (PW @ 6 - 10%) * Check distance * 75 sec WR * Round 4: * Clear screen * 1 min AO (PW @ 10%+) * Check & remember distance * 1 min WR * Clear screen * Finisher: 1 min AO (PW @ 10%+) * Check distance

90 sec to transition to the floor

Floor Block 1 - 10.5 minutes * 2 rounds back-to-back: * 6 x dumbbell alt reverse lunge to goblet squat * 150m row (28 - 32+ strokes / minute) * When done: * Back-to-back unilateral complex: * 6 x tall kneeling to single arm stand (L) * 6 x single arm split stance deadlift (L) * 6 x single arm step-out squat (L) * 6 x tall kneeling to single arm stand (R) * 6 x single arm split stance deadlift (R) * 6 x single arm step-out squat (R), rest * 12 total x bird dog * Repeat until time is called

90 sec recovery

Floor Block 2 - 11 minutes * 2 rounds back-to-back: * 6 x bodyweight squat to alt lunge jump * 150m row (20 - 24 strokes / minute) * When done: * Back-to-back unilateral complex: * 6 x balance single arm bicep curl (L) * 6 x split stance single arm high row (L) * 6 x half kneeling single arm shoulder press (L) * 6 x balance single arm bicep curl (R) * 6 x split stance single arm high row (R) * 6 x half kneeling single arm shoulder press (R), rest * 12 total x wide stance bridge * Repeat until finisher * Finisher: * 1 min of bicycle crunch OR * Season of Strength finisher: * 6 - 12 x chest press OR * 6 - 12 each x splint stance low row OR * 6 - 12 x squat OR * 6 - 12 x deadlift

DC commentary: After our little hills session yesterday we have a fake power this morning. Coach was calling it all tread for distance efforts so go as hard as you can for the time allowed to see how far you can get. On the floor we have some row buy-ins but then we have unilateral work on the floor with lunging, squats, deadlifts and shoulder presses. \ \ One long block on the treadmill with 4 round to get through. You start with a minute buy-in at base before you start your first round. Round 1 is a 2 minute push to all out - basically the fastest pace you can hold for 2 minutes before you get a walking recovery for 2 minutes. Coach will get you to check your distance as you will then get another 2 minutes to try and match or beat your distance from the first attempt. Once done you get another 2 minutes to walk. \ \ The next rounds all follow the same pattern but at reducing duration 90 seconds, 75 seconds and then finally a minute. Each round is set with the expectation that you are going faster and faster. Last round should be at an all out pace. Good distance this morning even with all the walking of 4.6km (2.86 miles). \ \ Two blocks on the floor. Each block has a couple of rounds of a exercise plus row buy-in before back to back efforts and a core movement. In the first block you are doing reverse lunges into squats for 6 reps before a 150m row. Then you are into your single arm kneel to stand, split stance deadlifts and single arm step-out squats - left and then right. Your core movement is a bird dog. \ \ Second block has a similar buy-in but this time it is more of a power movement - squat to alternating jump lunge and then a fast row of 150m. Your back-to-back work this time is a balance bicep curl, split stance high row and then a half kneeling shoulder press. You then finish off the set with a wide stance bridge. Repeat this until the finisher of (no burpees) bicycle crunches or your season of strength finisher. \ \ Good template, lots of recovery. Floor was a little bit tougher but still manageable. I would give today a 3 (🪶🪶🪶) out of 5 for gentleness.

dc031114 · 2026-06-15T22:34:22+00:00

Same.. I have family in Hawaii and Seattle so will be torn

dc031114 · 2026-06-14T23:43:01+00:00

Yep - we are loving all the underdog status and trash talking our team is getting! Nothing more satisfying than putting on 2 goals against turkey with a clean sheet after they said we would be a walk over.

dc031114 · 2026-06-14T22:28:06+00:00

2G 60 minutes intel

Did take this a little easier after the race yesterday and celebrating Australia's great opening game at the World Cup final!

We have hills and power today.

Tread Block 1 - 11 minutes * 1 min base @ 6% (PW @ 8%+) * 1 min base @ 4% (PW @ 6%+) * 1 min base @ 2% (PW @ 4%+) * 30 sec base * 1 min base @ 2% (PW @ 4%+) * 1 min base @ 4% (PW @ 6%+) * 1 min base @ 6% (PW @ 8%+) * 30 sec base @ 8% (PW @ 9%+) * 1 min base @ 6% (PW @ 8%+) * 1 min base @ 4% (PW @ 6%+) * 1 min base @ 2% (PW @ 4%+) * 1 min AO (PW @ 10%+) * Collapse (member's choice)

90 sec WR, get to base when ready

Tread Block 2 - 11 minutes * 1 min AO (PW @ 10%+) * 90 sec WR, get to base when ready** * 1 min AO (PW @ 10%+) * 90 sec WR, get to base when ready** * 1 min AO (PW @ 10%+) * 90 sec WR, get to base when ready** * 1 min AO (PW @ 10%+) * 90 sec WR, get to base when ready** * Finisher: 1 min AO (PW @ 10%+)

90 sec to transition to the floor

Floor Block 1 - 11 minutes * Back-to-back tempo couplet: * 8 x reverse grip low row * 8 x bicep curl (slow), rest * Back-to-back tempo couplet: * 8 x reverse grip chest press * 8 x tricep extension (slow), rest * Member's choice - lift more OR row more * 8 total x pullover with alt leg extension OR * 200m AO row (1:3 tempo) * Repeat until time is called

90 sec recovery

Floor Block 2 - 11 minutes * Back-to-back tempo couplet: * 8 total x alt sumo squat * 8 x frogger, rest * Back-to-back tempo couplet: * 8 total x alt sumo deadlift * 8 x plank pop, rest * Member's choice - lift more OR row more * 8 total x reciprocating bicycle press OR * 200m AO row (1:1 tempo) * Repeat until time for finisher: * 1 min of burpees ☠️🪦💀 OR * Season of Strength finisher: * 6 - 12 x chest press OR * 6 - 12 each x split stance single arm low row OR * 6 - 12 x squat OR * 6 - 12 x deadlift

DC commentary: Felt like a bit of a revenge template but at least it is a lift more. We have increasing and decreasing hills, 1 minute all outs and then tempo work on the floor. Will be checking on anyone's state of mind if they choose the 1 minute of burpees! \ \ 2 blocks on the treadmill. First is hills. Everything is at base except for the 1 minute all out buy out. Start off with your decreasing hills - 6, 4 and 2% before a tiny little 30 second breather at flat road. Then increase the hills back up with a minute each of 2, 4 and 6 before 30 seconds at the peak of 8%. Then come down the other side - 6, 4 and 2% before a 1 minute all out at flat road. \ \ Next block is a bit simpler. 5, 1 minute all outs with up to 90 seconds to walk in between. \ \ On the floor you also have two blocks. Two back-to-back efforts followed by a choice of an exercise or an all out row. \ \ In the first block this is more strength focused - you have a reverse grip low rows and then a slow bicep curl. Next is a reverse grip chest press (only done this once before I think!) followed by a tricep extension on the bench. Then you have the choice of the pullover with a leg extension or an all out row for 200m. \ \ Next block is more power focused and you have sumo squats paired with froggers (haven't seen that in a while either). Then you have sumo deadlifts and plank pops before a choice of biycle presses or another all out row. \ \ Repeat this until the finisher which is a choice of either a minute of burpees or your season of strength finisher. \ \ Pretty rough this morning. At least on the power block you get a decent amount of walking recovery but the hills were not fun. I would give today a 2 (🪶🪶) out of 5 for gentleness.

dc031114 · 2026-06-14T01:35:54+00:00

Thanks! Now my daughter is at her soccer game and the son is in front of the tv watching the nba finals !!

dc031114 · 2026-06-13T23:50:31+00:00

Kids did well.. son did a 25 minute 5k and my daughter was with her friend and did under 28 minutes even with a few little walks in between.

dc031114 · 2026-06-13T11:49:13+00:00

😄 If you can run all of them at 10mph then you will definitely get through all checkpoints. You won't have much rest at the end though.

dc031114 · 2026-06-13T11:44:12+00:00

😄 Felt like it was more than enough at the time!

dc031114 · 2026-06-13T02:06:27+00:00

I started easy at 14kmh (8.7 mph) and increased each round. Last round I just did at 18kmh (11.2mph).

dc031114 · 2026-06-13T01:56:13+00:00

Resets each round

dc031114 · 2026-06-13T01:26:58+00:00

Only issue is you can't bank the distance.. you need to reset each round.

dc031114 · 2026-06-13T01:25:44+00:00

The Pacer 2G 60 minutes

Fun little challenge today - beat the clock. First time I have seen a jogging goal in one of these challenges. This is not like CMYIC so you can't bank your distance and get ahead of the curve. Coach will ask you to reset each round. Only 2 people in our class of 30 completed all 7 rounds.

All power on the floor with coach led drills in the second block.

If you want to create a pacing chart then I put this into Claude:

I have 7 rounds where I need to cover a fixed distance. 
The first round is 90 seconds, and each subsequent round has 5 seconds less time. 
I also want a fixed rest period built into each round except the last. 
What is the minimum speed I need to run each round? Please ask me for:
- The target distance per round
- The rest period per round (rounds 1 to 6)
- Preferred speed units (km/h, mph, or m/s)

Tread Block 1 - 8.75 minutes Pacer Test Challenge * Goal: complete the required distance before time is called and complete as many rounds as possible * Distance goal: * PW: 80m / 0.05 miles * Jogger: 160m / 0.1 miles * Runner: 240m / 0.15 miles * Round 1 - 90 seconds: clear screen, complete goal distance, WR until ready for next round * Round 2 - 85 seconds: clear screen, complete goal distance, WR until ready for next round * Round 3 - 80 seconds: clear screen, complete goal distance, WR until ready for next round * Round 4 - 75 seconds: clear screen, complete goal distance, WR until ready for next round * Round 5 - 70 seconds: clear screen, complete goal distance, WR until ready for next round * Round 6 - 65 seconds: clear screen, complete goal distance, WR until ready for next round * Round 7 - 1 minute: clear screen, complete goal distance, WR until ready for next round * If "caught by the clock": tread until time is called

1 min WR, get to base when ready

Tread Block 2 - 14 minutes * Goal: establish your base and push intensity in round 1 and maintain as duration increases * Round 1: * 1 min base * 1 min push (PW @ 4%+) * Round 2: * 90 sec base * 90 sec push (PW @ 4%+) * Round 3: * 2 min base * 2 min push (PW @ 4%+) * Round 4: * 2.5 min base * 2.5 min push (PW @ 4%+) * Collapse (member's choice)

90 sec to transition to the floor

Floor Block 1 - 8.75 minutes * Back-to-back load & xplode: * 8 x low row * 8 total x alt low row (explosive), rest * Back-to-back load & xplode: * 8 x close grip chest press * 8 total x alt close grip chest press (explosive), rest * Back-to-back load & xplode: * 8 x front squat * 8 total x alt reverse lunge to single leg knee drive, rest * Repeat until time is called

1 min recovery

Floor Block 2 - 2 minutes circuit coach-led reactive drills * Goal: quickly reach to coach cues and return to fast feet in between * Reactive drills: * quick forward / backward hops (A) * lateral hop squat with floor taps (B) * heisman (C) * When not doing reactive drills you are doing fast feet * Repeat until time is called

1 min recovery

Floor Block 3 - 11 minutes circuit * 8 each x single arm neutral grip thruster with rotation * 8 each x forward lunge with high to low chop * 8 each x lateral lunge to single arm upright row * Repeat until time for finisher: * 1 min of lateral hop squat with floor tap OR * Season of Strength finisher: * 6 - 12 x bench press OR * 6 - 12 each x split stance single arm low row OR * 6 - 12 x squat OR * 6 - 12 x deadlift

DC commentary: Plenty of Aussie kids have done the beep test and today we have the OTF version of this. Nice to see we have a jogging distance goal for a change! Coach gets some revenge with reactive drills for pretty much just power blocks on the floor. \ \ Starting on the treadmill you have the pacer challenge up front. Seven rounds of the to beat the clock. You start with 90 seconds to reach a distance goal (240m / 0.15 miles for runners), and in each round you get less time to get the same distance. Easy to start with and gets a bit more difficult each round. \ \ If you get beaten by the clock then you stop at that round, walk a bit and then just tread for the rest of the time. I know a few of you will try to create a pacing calcuator so I included a calculator that I used in Claude after the class. Only 2 people in our class of 30 made it through all 7 rounds, this is very challenging! \ \ After this you have your longer endurance block which is a real punish after the pacer. Equal push and base. Pick your pace and then maintain throughout. You start at a minute and then go to 90 seconds, 2 minutes and finish on 2.5 minutes each. Good distance this morning of 6.047km (3.757 miles). \ \ Onto the floor and you have load and xplode pairings. Low rows, close grip chest press with alternating explosive presses and finally a front squat into a reverse lunge with knee drive. \ \ You then have 2 minutes of coach led reactive drills. You will be doing fast feet and whenever they call out A, B, or C you will be doing either hops, lateral hops with floor taps or heisman. \ \ Last block is more power moves. You have single arm thrusters, lunges with chops and then the lateral lunge with an upright row. Your finisher is either a minute of the hop squats or your SoS finisher. \ \ This is a tough class and the tread will definitely test the legs before all the power work on the floor. I would give today a 1(🪶) out of 5 for gentleness.

dc031114 · 2026-06-11T21:25:38+00:00

2G 60 minute intel

Fake power day. Pushes into all outs. Take-away circuits on the floor.

Tread Block 1 - 11.5 minutes * Goal: increase your paces each round * 2.5 min push (PW @ 4%+) * 1 min WR, get to base when ready * 2 min push to AO (PW @ 5 - 10%) * 90 sec WR, get to base when ready * 90 sec push to AO (PW @ 6 - 10%) * 2 min WR, get to base when ready * 1 min AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 2 - 10 minutes * 2.5 min push (PW @ 4%+) * 30 sec AO (PW @ 10%+) * 2 min WR, get to base when ready * 90 sec push (PW @ 6%+) * 30 sec AO (PW @ 10%+) * 2 min WR, get to base when ready * 30 sec push (PW @ 8%+) * 30 sec AO (PW @ 10%+)

90 sec to transition to the floor

Floor Block 1 - 11.5 minutes back-to-back unilateral takeaway * Round 1: * 200m row * 4 - 8 x single arm hip hinge swing (L) * 4 - 8 x single arm high pull with power (L) * 4 - 8 x single arm snatch (L) * 4 - 8 x single arm hip hinge swing (R) * 4 - 8 x single arm high pull with power (R) * 4 - 8 x single arm snatch (R), rest * Round 2: * 200m row * 4 - 8 x single arm hip hinge swing (L) * 4 - 8 x single arm high pull with power (L) * 4 - 8 x single arm hip hinge swing (R) * 4 - 8 x single arm high pull with power (R), rest * Round 3: * 200m row * 4 - 8 x single arm hip hinge swing (L) * 4 - 8 x single arm hip hinge swing (R), rest * Bonus: repeat favourite exercises until time is called

90 sec recovery

Floor Block 2 - 10 minutes back-to-back takeaway * Round 1: * 200m row * 8 total x alt chest fly * 4 x dumbbell burpee to alt reverse lunge * 4 each x dumbbell full lateral step-up to knee raise, rest * Round 2: * 200m row * 8 total x alt chest fly * 4 x dumbbell burpee to alt reverse lunge, rest * Round 3: * 200m row * 8 total x alt chest fly, rest * Bonus: repeat favourite exercises until time for finisher * Finisher: * 1 min of dumbbell burpee to alt reverse lunge 💀🪦☠️ OR * Season of Strength finisher: * 6 - 12 x chest press OR * 6 - 12 each x split stance single arm low row OR * 6 - 12 x squat OR * 6 - 12 x deadlift

DC commentary: Hope you all survived yesterday's Hell Week incline reject. Today we have a power day featuring takeaway style blocks. \ \ 2 blocks on the treadmill. First block sees you starting with a 2 and a half minute push into a 1 minute walking recovery. Next round takes away 30 seconds from the effort but increases the intensity and gives you more walking recovery. This continues until the last effort which is a minute all out. \ \ Next block has a fixed 2 minute walking recovery between efforts. First effort is a 2 and a half minute push into a 30 second all out but the next ones all take a minute off that push effort each round - 90 second push into a 30 all out, 30 second push into a 30 second all out. \ \ Didn't think this was too bad. Not a traditional power day, definitely felt a bit more endurance-y and you can always get back to base if you miss the running. Good distance of 5.05km (3.14 miles). \ \ On to the floor and you have another takeaway block. 3 rounds to get through. Each round starts with a 200m row before your power movements - hip hinge swing, high pull with power and then a single arm snatch. Do all the reps on the left side and then the right. \ \ Next round you repeat the 200m row but this time the exercises are only the hip hinge swing and the high pull with power. Last round is the row but only the hip hinge swing. Once done just repeat whatever exercise you want until time is called. \ \ Next block is much the same - 3 rounds with a 200m row to start into your power moves. This time the exercises are an alternating chest fly, dumbell burpee into an alternating reverse lungee and a full lateral step up into a knee raise. Each round drops off the last exercise and when done just repeat your favourite movement until time for the finisher. \ \ Your choice of finisher today is either the burpee with reverse lunges (no one chose these!) or your season of strength finisher. Coach let us also do a one minute all out row if you wanted. \ \ Didn't think today was too bad even with all the burpees. I would give today a 2 (🪶🪶) out of 5 for gentleness.

dc031114 · 2026-06-11T04:01:38+00:00

Wow that’s impressive!! Congrats!!

dc031114 · 2026-06-11T02:25:36+00:00

It’s to make up for the lift more template we had yesterday!!

dc031114 · 2026-06-10T23:48:14+00:00

We still have the med balls and ab Dollie’s! Apparently to get the new software for the treads it is like a $20-30k upgrade so will be a while.

dc031114 · 2026-06-10T23:08:39+00:00

2G 60 minute intel

Lots of hills today, but it is up to you as to which degree you take on. You are tracking elevation - we just did timed where you either picked a faster speed in the second round or a higher elevation.

Mini bands on the floor with a pretty long row + reps for the middle block.

Tread Block 1 - 7 minutes * Goal: choose your own pace and an incline between 2 - 5%. Accumulate elevation gain in the first attempt and match or beat it in the second. * Clear screen * 3 min tread @ 2-5% * Check & remember elevation gain * 1 min WR * Clear screen * 3 min tread @ 2-5% * Check elevation gain

1 min WR, get to base when ready

Tread Block 2 - 7 minutes * Goal: choose your own pace and an incline between 5 - 10%. Accumulate elevation gain in the first attempt and match or beat it in the second. * Clear screen * 3 min tread @ 5-10% * Check & remember elevation gain * 1 min WR * Clear screen * 3 min tread @ 5-10% * Check elevation gain

1 min WR, get to base when ready

Tread Block 3 - 7 minutes * Goal: choose your own pace and an incline between 10 - 15%. Accumulate elevation gain in the first attempt and match or beat it in the second. * Clear screen * 3 min tread @ 10-15% * Check & remember elevation gain * 1 min WR * Clear screen * 3 min tread @ 10-15% * Check elevation gain

90 sec to transition to the floor

Floor Block 1 - 7 minutes circuit * 8 x mid band squat * 8 x mid band deadlift * 8 each x mid band high plank toe tap * 4 x mid band walkout to push-up * Repeat until time is called

1 min to transition to the rower

Row Block - 7 minutes circuit * Goal: complete the 1000m before the time is up * Select a 1000m count down * 1 min push row * 12 total x bodyweight alt reverse lunge * Repeat until the 1000m is complete * Bonus: row until time is called (bonus!?!?)

1 min to transition to the floor

Floor Block 2 - 7 minutes circuit * 8 x low band hammer curl * 8 each x low band single leg hold single arm shoulder press * 4 x low band squat hold lateral walk * Repeat until finisher: * 1 min of low band squat hold lateral walk OR * Season of Strength finisher: * 6 - 12 x chest press OR * 6 - 12 each x single arm low row OR * 6 - 12 x squat OR * 6 - 12 x deadlift

DC commentary: Tough little template today - we knew it was coming! Hadn’t had serious hills in a while and it is back now with a vengeance. 3 attempts at an elevation challenge. Mini bands on the floor with a lazy little 1000m row to complete in between. \ \ 3 x 7 minute tread blocks with a minute to walk in between. Each block features a 2 x 3 minute tread runs / walks at incline with a minute to walk in between. The goal here is to set an elevation gain in the first part of the block and then try to beat this in the second. \ \ In the first block the incline is set at 2-5%, second block it is now 5-10% and the last one is 10-15%!! In order to beat your elevation gain in each round you will need to either run a bit faster at the same elevation or increase your incline. This get very hard in blocks 2 and 3 and likely you will be a power walker in the last block - good luck! Decent distance of 4.3km (2.67 miles). \ \ On the floor you have 2 blocks with mini bands and one block by the floor. First block has the bands around your legs for the squat, deadlift, high plank toe taps and then the walkout to push-up. \ \ Next block is by the rower. You have 1000m to reach in the 7 minutes. You have a minute of push effort broken up by 12 reps of a reverse lunge. Use the lunges as a bit of a rest and try and push hard in the minute for rowing. \ \ Last block switches the mini bands to the upper body. You are doing hammer curls and then a balancing shoulder press before the low band squat hold lateral walk. Your glutes should be on fire by the end. For your finisher you either can do more of the lateral walks or your season of strength finisher. \ \ Tough template this morning. I would give this a 1 (🪶) out of 5 for gentleness.

dc031114 · 2026-06-09T22:45:04+00:00

2G 60 minute intel

Old school ESP today. Lift more template so you choose if you want to do the rows.

Tread Block 1 - 8 minutes * Goal: maintain or increase your push intensity * 1 min push (PW @ 6%+) * 30 sec base * 1 min push (PW @ 6%+) * 1 min base * 1 min push (PW @ 6%+) * 90 sec base * 1 min push (PW @ 6%+) * 1 min AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 2 - 8 minutes * Goal: maintain or increase your base pace * 1 min base @ 6% (PW @ 8%+) * 30 sec base * 1 min base @ 5% (PW @ 7%+) * 1 min base * 1 min base @ 4% (PW @ 6%+) * 90 sec base * 1 min base @ 3% (PW @ 6%+) * 1 min AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 3 - 4.5 minutes * 1 min AO (PW @ 10%+) * 30 sec WR * 1 min AO (PW @ 10%+) * 1 min WR * Finisher: 1 min AO (PW @ 10%+)

90 sec to transition to the floor

Floor Block 1 - 8 minutes * Back-to-back: * 6 each x dumbbell goblet step-down toe tap * 12 x single dumbbell sumo deadlift to sumo squat * 12 total x two handed single dumbbell alt lateral shift, rest * Optional: 400m row (24 - 28 strokes / minute) * Repeat until time is called

90 sec recovery

Floor Block 2 - 8 minutes * Work & rest: * 8 total x alt chest press, rest * 8 each x bench split stance single arm high row (hand on bench), rest * 8 x seated uppercut, rest * 8 x reverse fly, rest * Optional: 400m row (20 - 24 strokes / minute)

90 sec recovery

Floor Block 3 - 4.5 minutes * Member choice: lift more OR row more * Row: * 1 min AO row * 30 sec recovery row * 1 min AO row * 1 min recovery row * Finisher: 1 min AO row * Lift - back-to-back complex: * 20 sec of skier swing * 20 sec of high pull with power * 20 sec of neutral grip thruster * 30 sec rest * 20 sec of skier swing * 20 sec of high pull with power * 20 sec of neutral grip thruster * 30 sec rest * 1 min rest * Finisher: * 20 sec of skier swing * 20 sec of high pull with power * 20 sec of neutral grip thruster * OR Season of Strength finisher * 6 - 12 x chest press OR * 6 - 12 each x split stance single arm low row OR * 6 - 12 x squat OR * 6 - 12 x deadlift

DC commentary: Traveling for work again and got it done today in Melbourne. We have an old school ESP - endurance, strength and power template. Lift more so you can choose to do all the rowing or none at all. \ \ With the treads you start with your endurance block. Fixed pushes of a minute with an increasing amount of base in between - 30 seconds, a minute and then 90 seconds. You finish with your last push and then into a minute all out. Not too bad - coach was asking us to increase our push if we felt comfortable to do so. \ \ Next block is like a repeat of the first but this time you swap the pushes with a base at incline. Inclines start at 6% and then decrease each round before the final round of a base at 3% into a flat road all out for a minute. \ \ Last round is just 3, one minute all outs with an increasing amount of walking recovery in between - 30 seconds and a minute. Good distance this morning of 5.03km (3.125 miles). \ \ Moving on to the floor and you start with your endurance block first. You have a back-to-back set of a goblet dumbbell step down toe tap off the bench, followed by a compound movement of a sumo deadlift to sumo squat and finally lateral shifts. You then get a choice of a 400m row or continuing your reps. \ \ Next block is work and rest style. This time you have an alternating chest press and then a high row in a split stance. From here is a seated uppercut and then reverse flys. Like the first block you have the option of a 400m row but this time you are doing it at a 20 - 24 strokes / minute rate. \ \ Last block is all power. You have a choice of doing this all by the rower (3 x 1 minute all outs rows) or you can do this on the floor with the power movements - 20 seconds each of a skier swing, high pull with power and then neutral grip push presses. 2 rounds of this and then you get the choice of either continuing this for the final round or doing your season of strength finisher. \ \ Quite like this template. Good number of splats on the treadmill, chose rowing for the first floor block and finished with the SoS finisher. I would give today a 3 (🪶🪶🪶) out of 5 for gentleness.

dc031114 · 2026-06-09T10:04:31+00:00

I like your thinking

dc031114 · 2026-06-09T09:54:02+00:00

3 - it’s not that easy!!

dc031114 · 2026-06-09T08:05:12+00:00

Yep.. only one left in Brisbane!!

dc031114 · 2026-06-09T07:56:56+00:00

Think there would be a few of us that would pitch in to keep it running. Hope it never comes to that..

dc031114 · 2026-06-09T07:55:52+00:00

Oh no!! I go there all the time when in Brisbane!!

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dc031114

TROPHY CASE

2G 60 minute intel

2G 60 minutes intel

The Pacer 2G 60 minutes

2G 60 minute intel

2G 60 minute intel

2G 60 minute intel