INTERVAL ATHLETE FITNESS
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Mix Workouts

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

30 Minute Row Baseline IA MIX WOD

12/31/2016

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Row for 30 Minutes
Try to keep the same 500m pace throughout the 30 minutes
Record your distance and watts

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Big V's 20 Minute Workout IA MIX WOD

12/21/2016

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Interval Athlete's 
"Big V's 20 Minute Workout"
​

5 Minutes Cardio Warm-Up
1 Minute Light Stretching

For 7 Minutes, perform as many rounds as possible
4 Push-Ups
6/6 Mountain Climbers
10 Body Squats

5 Minutes Cardio Cool-Down
2 Minutes Stretching

Record your distances ran in the beginning and end
Advanced- double the time on everything
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KB Wurk IA KB WOD

12/11/2016

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Run 3 Miles

After the run
40 KB Lunges Each Leg
80 KB Swings
80 Goblet Squats

Break-up sets and reps as needed

Men: 2 Pood
Women: 1 Pood
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Ring Work IA MIX WOD

12/1/2016

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(1) Perform 10-15 strict muscle ups, broken up individually
(2) Perform 30 Ring Dips, broken up in even increments (3,5,6,10, etc.)
(3) Perfrom 15 L-Sit Pull-Ups, broken up in even increments (1,2,3,5, etc.)
(4) Spend 10 minutes working on supplemental movements, moving through alternate patterns


Modified
Attempt each movement as many times as possible
Lower rings and move through each movement slowly and with consistency

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    Lifting heavy things over and over!

    Mix up your interval training with these fantastic WODs. 

    Tabata / KB / Barbell MAIN

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  • 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