Workout 22 - Cardio Intervals

Every 4min…

4 ROUNDS

Row 500m

Then...

4 ROUNDS

Run 400m

*If possible, each effort should be a +90% effort.

General Warm Up

3-5min of easy cardio (lots of cardio lies ahead!) and then…

3 Rounds

5 Bootstrap Squats

:15 Hollow Hold

(Alligator roll to...)

:15 Arch Hold

5 push ups

Specific Warm Up

• If you are running, follow the Modified Hinshaw Warm Up, 10-20 steps/yards of each movement:

  • Over the Hurdle Sideways

  • Over the Hurdle Forwards

  • Knee to Chest

  • Figure 4

  • Lunge and Reach

  • Lunge and Twist

  • Tin Soldier

  • High Knees

  • Butt Kickers

  • Straight Leg Bounce

  • Side Shuffles (with and without arms)

• If you are rowing, start with this Rowing Primer before digging into at least 250m of warm up rowing.

Workout

Go every 4 minutes for 8 rounds

ROUNDS 1 - 4

Row 500m

ROUNDS 5 - 8

Run 400m

*If you do not have the space/time/equipment to run or row, sub in any of the following. Just be sure to pick two different movements: one for the first 4 rounds, one for the next 4 rounds.

• 30 burpees (or 1:30 of as many burpees as possible)

• 100 Double Unders (or 1:30 of jumping rope / penguin taps)

• 50 Squat Thrusts (or 1:30 of as many squat thrusts as possible)

• :45 Mountain Climbers + :45 Sit Ups

• 1:30 of jumping jacks

• 1,000m Concept 2 Bike Erg

• 500m Ski Erg

• 27 Calorie Air Bike

• One 500m Row = 50 Sumo Deadlift High Pulls with an Empty Bar

Cool Down

Hold the following stretches for 1-2min each:

• Couch Stretch

• Pigeon Pose