Below is the workout breakdown of what I did this morning. Talk about a full body workout!!...every body part and every energy system worked. This one will ask you to repeat bouts of extremely high intensity work for a long duration. If you push yourself hard enough, this kind of high intensity endurance will guarantee results. You'll be leaner, more toned, faster, stronger, and able to last longer. You can't work out this hard every day, but ask it of yourself 2 to 3 days per week, and you WILL see a new, more athletic you emerge.
WARM-UP:
*2 x 60% 100m Sprint
*2 x 80% 100m Sprint
SPRINTS:
10 x
*150m Sprint +
alt. rounds of 15 x Air Squat OR 30 x Double-Under Jump Rope (tacked onto end of sprint)
*30 sec. REST
WOD:
10-8-6-4-2 x
*Power Squat Clean to Thruster to Push Jerk (65 lb. barbell OR Heavy Dumbbells (i.e. 15 - 25 lbs.))
*Back Rack Bulgarian Split Squat R (65 lb. barbell OR w/ Heavy DBs in front rack position (on shoulders w/ high elbows)
*Back Rack Bulgarian Split Squat L (65 lb. barbell OR w/ Heavy DBs)
*Burpee-Pull-Up (if you don't have access to a pull-up bar, do regular burpees and double the reps assigned)
ABS:
2 x thru
*20 x Floor Pike-Ups
*10 x Hanging Pike-Ups
*10 x Sahrmann Basic Breath
2 x thru
*20 x Floor Tuck-Ups
*10 ea. x Hanging Oblique Tuck-Ups
*10 x Sahrmann Basic Breath
-See reminder/ explanation of Sahrmann Basic Breath at: http://babyfit.sparkpeople.com/articles.asp?id=805
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