No End in Sight

An interval challenge for the ages

Team!
My confession: I did a modification of this workout from Train FTW last week (barbell power clean instead of a thruster) and was on the floor in a puddle just 11 minutes later, cursing my Coach and dear friend, @Erika_Snyder_ - but in the nicest possible way!  I loved this workout because of its physical and mental challenge and is why I am sharing it with you this week! For bonus points, leave a comment and tell me how you did! 
Enjoy! 
-Carla

This workout not only challenges your ability to recover within the 1-minute intervals, but it also challenges your mental grit because there is no clear endpoint! Your goal is to last for as many minutes as you can doing the prescribed movements and repetitions in the confines of the 1-minute interval. Just when you think you have done your last round, you manage to finish with 1 second left and the next minute starts - along with another round of movements! - and this could go on for who knows how much longer!

Warm Up

TABATA -20 seconds of work, 10 seconds of rest for a total of 6 minutes (12 rounds). Set a timer or SmartWOD app for Tabata 20/10 for 12 rounds (1 round = 20sec work/10sec rest). Perform each movement sequentially for 20 seconds, then rest for 10 seconds before moving to the next movement. Each set of 3 movements is performed 4 times.

• Air Squats

• Push-Ups (easy option)

• Up-Downs

Movement Practice

THIS IS IMPORTANT! Take 5-10 minutes to test out your weights (moderately heavy) and burpee options. Practice 1 round of all 3 movements for the prescribed repetitions and time how long it takes. If it takes more than 40 seconds to perform the three movements, you can use a lighter weight and/or do 3 burpees instead of 5. Once you find a combination of movement weights and repetitions that you can do in 40-45 seconds, you are ready to start!

Workout

EMOM (every minute on the minute) for as many minutes as possible

• 5 dumbbell or barbell thrusters

• 4 dumbbell or barbell front squats

• 5 burpee over dumbbell (jump or step over the dumbbell or barbell)

Score: total number of reps completed.

Cool-Down

Let’s dial down our adrenaline surge with this 15-minute full-body stretch and deep relaxation!

I would love to hear how you did! Please leave a comment!

Housekeeping…

Don’t forget to sign up for the FREE Webinar Launch of my NEW Menopause Health and Fitness Specialist Course through MedFit Classroom on Thursday, January 26th at 1p EST.

Register HERE and receive a coupon for 50% off the price of the course for a limited time.