On a stair machine or in a stadium: WU: 5 Minutes walking stairs With weight vest (50lb men, 20lb women): 4 Sets: 2.5 minutes stair climbing 10 Jumping Lunges (each leg) 4 Sets: 2.5 minutes stair climbing 20 Body Squats CD: 2 Minutes walking stairs Modified (no vest): WU: 5 Minutes walking stairs 3 Sets: 2 Minutes 5 Jumping Leg Lunges (each leg) 3 Sets: 2 Minutes 10 Body Squats CD: 2 Minutes
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Warm Up
10 Rounds of: 15 Double Unders 10 Wall-Ball 3 Walking Lunges (each leg) Cool Down Men 20lb Wall-Ball 135lb Barbell Women 14lb Wall-Ball 65lb Barbell 1 Tabata Set is 20 seconds on, 10 seconds off- for 4 minutes (8 rounds).
Perform as many reps during the 20 second work period as possible. Enjoy your 10 second rest! Alternate the two exercises until set is complete, move onto next set. Warm Up Set 1 Walking Lunges Flutter Kicks Set 2 Kettlebell Swings Jumping Jacks Set 3 Body Squats Leg Lifts Set 4 Wall-Sit Plank Set 5 Jumping Lunges Jumping Jacks Cool Down Without warm up, cool down or rests, your total workout time is only 20 minutes! Get ready! |
Lifting heavy things over and over!Mix up your interval training with these fantastic WODs. Archives
November 2018
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