A sunday in the park (1230)
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Good workout with a great finish
Normal 5 min warmup with stretch
Get the heart pumping, and lungs and legs warmed up.
1 min seated sprint, 30 sec. rest
1 min seated climb, 30 sec rest
1 min standing jog, 30 sec rest
Section 1
climb the ladder equal work and rest
10 sec, on, 10 off increasing by 10 sec up to 60. Seated medium resistanse 6.5/10
Section 2
This is an 7 min drill
1 min hill increase tension every 15 sec X3, recover 15 ( repeat 2 times)
4 min seated climb, increasing tension every 30 seconds. ( people can stand at any time)
1 min standing sprint at the top of the hill just to make it hurt a little more.
Section 3
Dirty 30's: each section is 30 seconds long and add one drill untill you include them all
( Sprint, 30 sec. rec., 30 srpint - 30 seated climb - 30 recover...)
30 seated sprint
30 seated climb
30 standing jog
30 standing spint
30 standing aggresive climb
30 seconds hover
Last rep should be 3 min of work, then a good solid 2 min of recovery
Section 4
Tabata's: Just to finish it off
20 sec all out sprint 10secs of rest X 8 (Seated or standing your choice medium resistance)
Cooldown
Submitted by Gary T from Thunder Bay on 1/10/10
Email: taborg@tbaytel.net