Warm up 5 mins using CV
With this workout use your CV intervals (as below, 1,2, 3,) using 3 different exercises for each 20 seconds and then 20 seconds rest. Repeat it 6 times before moving onto first power block. Repeat the same CV interval block between each power block.
One minutes rest between each block to move onto next block and grab a drink.
You can repeat the workout once, twice or three times in a session.
CV Block 20:20:20 (20 seconds rest) x 6
-
run on step
-
skate on step
-
step Jumps
Power block – 1 minute of each exercise, no rest
- step jumps
- 180s
- plyo lunges off step
CV block (as above 1,2,3. 20:20:20: (20 seconds rest) x 6)
Power block – 1 minute of each exercise, no rest
- vIpr skate
- clean n press
- burpees
CV block (as above 1,2,3. 20:20:20: (20 seconds rest) x 6)
Power Interval – 1 minute of each exercise, no rest
- thread the needle
- vipr press up jump
- vipr crawl