INTERVAL ATHLETE FITNESS
  • Home
  • INFO
    • Getting Started is EASY!
    • Contact
    • Testimonials
    • Trainer- Owner
  • Nutrition
  • Workouts
    • Personal / Group Training >
      • Prices and Locations
    • Mix Workouts
    • Running
    • Biking
    • Swimming
    • FIRE & EMS
    • Exercise Library
  • Blog
  • Store

Mix Workouts

Kettlebells / Barbell / Rowing / Calisthenics...and much more

5050 IA MIX WOD

9/27/2017

0 Comments

 
5 Rounds
Row 1000m
10 Tire Flips
-

Modified
Each Round:
Row 500m
5 Tire Flips

-

Level 1
Row @ 2:15 per 500m
100+lb tire

Level 2
Row @ 2:00 per 500m
300+lb tire

Level 3
Row @ 1:45 per 500m
500+lb tire

0 Comments

Blue Jay IA MIX WOD

9/19/2017

0 Comments

 
5 Rounds
5 Deadlift
5 KB Clean and Jerk

-
​
Level 1 
Deadlift: 225 lbs
KB: 12kg

Level 2
Deadlift: 315 lbs
KB: 20kg

Level 3
Deadlift: 405 lbs
KB: 32kg 



0 Comments

Tread IA MIX WOD

9/18/2017

0 Comments

 
10 Rounds 
5 Tire Flips
5/5 Weighted Lunges

Increase weight for difficulty with the tire and the lunges

Recommended Weights for lunges
Women: 95lbs
Men: 135lbs 
0 Comments

Chest Px IA MIX WOD

9/15/2017

0 Comments

 
Picture
5 Rounds of Tabata
1 minute rest between each set, if you choose

Tabata Sets:
  1. Bench Press (men-95, women-55)
  2. Dips
  3. Ab Wheel Roll Outs
  4. Chest Fly (seated or cable, weight = 10 reps for the first set)
  5. Push-Ups

25 minute total workout
Try and match or beat your last set's numbers.
Good luck, you'll need it.

What is tabata? 
Tabata Info
0 Comments

Dev-ide IA MIX WOD

9/14/2017

0 Comments

 
Picture
2k Row
50 Bear Crawl KB Pushes Each Arm
1k Row


-
​
"Bear Crawl KB Push" Instructions
Get into a bear crawl stance
Center one shoulder over the KB
Place one hand on the KB (the heavier the harder)
Push the KB Out, re-center over the KB
Repeat for reps
​
Picture shows extended position after the push with an alternate stance
Regular stance finishes with KB side leg back
0 Comments

Stability and Push IA MIX WOD

9/8/2017

0 Comments

 
5 Rounds
Ring Dip and single arm flag to each side
[Each round, add 1 dip and 1 flag to each side (video shows round 2)]
 200 foot sled push

Totals
35 ring dips, 35/35 single arm flags, 1000ft sled push


Ring work considerations
Be cognizant in your movements, utilizing good range of motion 
The longer you stick your single arm flags, the more difficult the exercise becomes

Sled Push considerations
Alternate high and low push positions

0 Comments

    Lifting heavy things over and over!

    Mix up your interval training with these fantastic WODs. 

    Tabata / KB / Barbell MAIN

    Archives

    November 2018
    October 2018
    September 2018
    August 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015

    Categories

    All

    RSS Feed

Proudly powered by Weebly
Photos used under Creative Commons from drewgstephens, faungg's photos, PeterJBellis, Michel Dangmann, miz_ginevra, Henry Hemming, Iwan Gabovitch, Usodesita, MJ Klaver, .v1ctor Casale., C@mera M@n, North Charleston, Surge Lifestyle, John Loo, alexaagenes, Exile on Ontario St, jronaldlee, Care_SMC, samsaundersleeds, Glyn Lowe Photoworks., Matt From London, Paul L Dineen, Texas-Crew, Chad Goddard, Ali Mannan, Herkie, pang yu liu, 316th ESC, samjohnson5446, blacklerphotos, utahca, avhell
  • Home
  • INFO
    • Getting Started is EASY!
    • Contact
    • Testimonials
    • Trainer- Owner
  • Nutrition
  • Workouts
    • Personal / Group Training >
      • Prices and Locations
    • Mix Workouts
    • Running
    • Biking
    • Swimming
    • FIRE & EMS
    • Exercise Library
  • Blog
  • Store