The beauty of interval training is the vast variability you have in structuring a workout. Of course there are considerations to make, such as you wouldn’t want to do :15 intervals of Turkish get ups…you’d never get in a full rep! Conversely it would be challenging to do a :90 interval of pull ups, not impossible but challenge nevertheless. Certain work/rest time intervals are better for different training goals.
For today’s Kettlebell workout you’ll notice there are three time intervals of essentially the same movements. This is a descending work/rest time ladder. As the time interval decreases, aim to use heavier weights.
1 – :40 of work / :20 of rest x 3 rounds of:
- Hip Bridges
- Power Ropes
- Threaded Lunges
2 – :30 of work / :15 of rest x 3 rounds of:
- Kettlebell High Pulls
- Power Ropes
- Threaded Lunges
3 – :20 of work / :10 of rest x 3 rounds of:
- Hand to Hand Swings
- Power Ropes
- Threaded Lunges
4 – TRX Pikes 1 x 40
Urban Athletics:
Complete :30 of work / :15 of rest x 4 rounds. Complete all rounds of one exercise before moving on to the next.
- Power Ropes
- Snatches
- Slam Ball
- Push Press
- Jumping Lunges
- Backward Band Resisted Running
Finish up with a 2000m partner row, in 100m sprint intervals.