Intervals/Endurance
Intervals/Endurance
Learn to find and keep medium to high sustainable pace.
A.
2min Intervals x 12
3 Rounds
2 Mins Rowing/Bike
Rest 2 Mins
2 Mins Amrap
5 Pull Up
10 Push Up
15 Squats
Rest 2 Mins
2 Mins Amrap
20 DUs
10 KB Swings
5 Burpees / Plank til On the Minute
Rest 2 Mins
2 Mins Amrap
6/6 Landmine Twist
6/6 Lunges
Rest 2 MinsScoring: Not Scored
B.
Every 2 minute for 48 minutes (3 rounds):
Minutes 1 – 2
– Row for 2 minutes
Minutes 3 – 4
– Rest for 2 minutes
Minutes 5 – 6
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Minutes 7 – 8
– Rest for 2 minutes
Minutes 9 – 10
– 20 Double-Unders
– 10 Kettlebell Swings
– Forearm Front Plank for 30 seconds
Minutes 11 – 12
– Rest for 2 minutes
Minutes 13 – 14
– 12 Lunges
– 12 Standing Straight Arm Landmine Rotations
Minutes 15 – 16
– Rest for 2 minutes