4-5 Days Per Week @ 1 Hour Total Time
1 Hour Break-Down
Choose one cardio machine (treadmill, rower, stair master, elliptical, arch trainer...)
Pick an interval
Time- (3,5,6,10,15 minutes)
Distance- (.10, .25, .50, 1 mile, 500m, 1000m, flights of stairs, etc…)
Pick ONE or TWO Calisthenics to perform at each interval, 5-10 reps each exercise
(push-ups, squats, lunges, pull-ups, wall sits, v-ups, leg lifts, etc.)
Complete the 30 minutes based on your intervals you established
REPEAT Until completion, complete a final set once the timer strike 30 minutes
Rest 3-5 Minutes
Utilizing the same body groups (legs, back/bi’s, chest/tri, core, etc…), pick 3 exercises that you can lift heavy with, 5-8 reps MAX each
Complete circuit training for 15 minutes
Cool Down for 10 Minutes
GOOD LUCK! Contact us with your results!
Serious participants ONLY!
Perform 100 Over The Shoulders for time
Men= 80+ lbs
Women= 40+ lbs
1 Rep of Over the Shoulder
Pick Slam/Jam Ball up from the ground, put it over your shoulder and allow to hit the ground,
turn around, repeat-
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.