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Mt Airy Exercise

TRX Thursday

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.┬áCertain 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.

  1. Power Ropes
  2. Snatches
  3. Slam Ball
  4. Push Press
  5. Jumping Lunges
  6. Backward Band Resisted Running

Finish up with a 2000m partner row, in 100m sprint intervals.

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