2 person team effort alternating between:
-200m sprint
-200m waiter walk/farmer carry
-200m weighted carry (heavy bag or dynamax ball)
One person works at a time.
Workout 2
-Pull ups
-Push ups
-Sit ups
-Squats
30secs work followed by 15secs rest, 20w/10r, 10w/5r, 10w/10r, 20w/15r, 30w/15r, 20w/10r, 10w/5r, 10w/10r, 20w/15r then 30secs work. Total work time is 3:20 and total rest time is 1:50 for a total time of 5:10 for each exercise. Complete this sequence in its entirety for each exercise above. Score is total number of reps.
NAME - pull ups/push ups/sit ups/squat = total
ReplyDeleteSwaygo - 121/128/145/194 = 588
Matt N - 43 jumping pull ups/79/93/151 = 366
Alex - 23/78/98/120= 329
Pat - 84/153/137/176 = 550
Tom - 87/187/145/218 = 637
Sherry - 37/105 modified push ups/124/147= 413
Josh B - 92/118/151/169 = 530
Melissa - 76 jumping pull ups/87/96/196 = 455
Whit - 85/112/112/194 = 503
Cav - 72/107/124/168 = 471
Caleb - 71/116/122/209 = 518
John G "BeeGees" - 71 jump pull ups/79 mod push ups/78/100 = 328
This was born from a 'Tabata' standpoint but everyone quickly learned that it grew into a mutant beast. It is 40 seconds more work and 30 seconds more rest than the Tabata interval (Tabata is 20secs of work followed by 10secs of rest for 8 intervals). But as we tally'd up the numbers and reps at the end, we were all amazed by the output produced by everyone. The numbers were nearly double compared to 8 intervals of Tabata, yet it was only 40 seconds more work and 30 seconds more of rest. This is still a project and experiment in the making. Stay tuned for more tests with this protocol. We will have 2 of the same people that did this workout perform the same exercises using the Tabata interval, rest, then perform this interval yet again and compare results in order to have a genuine baseline to measure.
For now, we will name this interval,"W", since it starts with 30secs and works its way down-up-down and back up finishing with 30secs of work, forming a "W".
We too have been experimenting with interval training, the relative work output it promotes, and how the different work/rest ratios nurture different levels of output. It's fascinating.
ReplyDelete