First off thanks to Cynergy Fitness who were the original programmers of these workouts. I was pressed for time this morning as the gym doesnt open till 9am and my U9 team had its first game at 10a with a short clinic before. Coach Johnny Irish was nice enough to let me do my own thing during the 9am slot. I pulled the rower outside and a wall ball and did this workout.
3 X 3 minute intervals
In that 3 minutes, you must row 500m, then complete AMRAP wall ball in the remaining time.
Rest 3 minutes in-between rounds.
I just realized that this was suppose to be 5 rounds and I only did 3. That annoys the hell out of me.
Score - 18, 16, 18. I will do this again because I need work on both of those movements.
So after the soccer game while the kids were in the rock climbing class I did the following:
15 KBS (1.5/1)
Rest 3 Minutes Time - 5:17
20 KB Goblet Squats
10 Dips subbed for Ring Dips
Rest 3 Minutes Time: 4:54
15 Thrusters with a 35lb plate as subs for Wall Balls (20/14)
10 Pull Ups
Rest 3 Minutes Time: 3:09
15 Sit Ups
Total time 25:33 total work time 16:33
I really liked this programming as it allows for high intensity and a decent recovery so the intensity can be sustained.
I would love to get your thoughts on whether you think this type of programming is effective in building your overall conditioning,