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WOD Intervals 3-24-2015

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runners HIITAMRAP: 30 minutes – keep track of distance
Intensity: beginners
RX: walk/jog per time
Process (RX): this means do exercise as prescriptive.

Warm-up

  • stretch 5 minutes
  • 20x air squats

Workout

Cover max distance during each interval

  • jog/speed walk 3 minutes
  • walk 1 minute
  • jog/speed walk 3 minutes
  • walk 3 minute
  • jog/speed walk 3 minutes
  • walk 1 minute
  • jog/speed walk 3 minutes
  • walk 3 minute
  • jog/speed walk 3 minutes
  • walk 1 minute

AMRAP: 30 minutes – keep track of distance
Intensity: mid/hi
RX: run/jog per time
Process (RX): this means do exercise as prescriptive

Warm-up

  • stretch 5 minutes
  • walk 5 minutes
  • 30x air squats

Workout

Cover max distance during each interval (Run fast!)

  • Run 3 minutes
  • Jog 1 minute
  • Run 3 minutes
  • Jog 3 minute
  • Run 3 minutes
  • Jog 1 minute
  • Run 3 minutes
  • Jog 3 minute
  • Run 3 minutes
  • Jog 1 minute

Cool-down

  • stretch 5 minutes
  • walk 5 minutes
  • 30x air squats

Originally posted 2015-03-24 14:29:11.

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