Showing Tag: "interval" (Show all posts)

"Rapid"

Posted by Lizelle Pool on Wednesday, July 27, 2011, In : July 2011 
6 x 200m run
1 Minute rest between intervals,

Then:
4 x 400m run
1:30 minute rest betweeen intervals
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"Welcome back"

Posted by Lizelle Pool on Tuesday, April 26, 2011, In : April 2011 
It is always with vigour and urge that we do workouts after some layoffs. If you had a layoff during all these public workouts, you will enjoy this one.

Round 1:

Choose any cardio activity of your choice and do:
3 x 5 minute intervals - all out effort on this.
Rest 3 minutes between intervals

Round 2:

20 Reverse lunges (each leg)
20 TRX pulls
50 Step ups/box jumps
100 Skips
30 Dips
30 Ins and outs
50 KB swings
1 Minute plank
20 Snatches (each arm)
25 Deadlifts
30 Burpees
10 Stair accents and decents (up and d...
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"The runaround"

Posted by Lizelle Pool on Wednesday, September 22, 2010, In : September 2010 
10 x 200m sprints
Rest 1 minute between sprints

Then:
5 Rounds of 30/30/30 (30 seconds 1st exercise/30 seconds 2nd exercise/30 seconds rest)

Skipping
Plank

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"Lose it"

Posted by Lizelle Pool on Friday, September 10, 2010, In : September 2010 
Cycle, all out effort every interval:
2 x 5 minutes
2 x 3 minutes
3 x 1 minute

Rest 1 minute between intervals
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"Pint"

Posted by Lizelle Pool on Friday, August 20, 2010, In : August 2010 

Swim/Cycle/Row/Run:

4 x 4 minute intervals
2 Minutes rest between intervals.
As hard and as fast as you can go during the 4 minute intervals


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"Spiked run"

Posted by Lizelle Pool on Wednesday, May 26, 2010, In : May 2010 
30 second intervals of:
Suspension row
T-push ups
KB swings
Alternating reverse lunges

Rest 30 seconds between rounds
As many rounds as you can do in 20 minutes
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"Pins and needles"

Posted by Lizelle Pool on Friday, May 21, 2010, In : May 2010 
A quick one today.
Do as many rounds as possible in 20 minutes, alternating between the two exercises.
45 seconds of work/45 seconds of rest of:

Burpees
Step running
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