S3 has done a lot of WODs (Workout of the Day) in the past that they call "Interval Weight Training." The pattern is mini-workouts of strength paired with traditional cardio, with rest intervals between the mini-workouts; there is usually a "finisher" to the workout, as well: a high rep assignment of some crazy tough multi-joint strength movement. I am new to S3, so this was my first go at an "IWT" style workout. It made me feel slightly barfy, but it was awesome!
When you try this one on your own, go all out during your work sets. The rest interval should be pure rest; feel free to sit your bum down even. Good luck!
3 Rounds -
15 x Ring Row
400m Run
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3 min. REST
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3 Rounds -
30 x Walking Lunge (25 lb. DB in ea. hand)
300m Row
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3 min. REST
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50 x Kettlebell Burpee (1.0 - 1.5 pood)(with 1 KB in ea. hand, hop out to plank, push-up, hop in, deadlift and stand)
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