ADVANCED INTERVAL WEIGHT TRAINING II: “F*%Kn’ 500’s”

Jun 15

Equipment Required:

Rower

Barbell and Pull up Bar

** note: dumbbells can be substituted

Time to Complete:

50 - 60 minutes including adequate warm-up and cooldown.

R.P.E

9-10

Recommended Weights:

Bench Press: Bodyweight

Pullups: Bodyweight

Burpees: Chest to Deck

Music:

Early 80s thrash should suffice

Warm-up

1 mile run or row

3rds:

5 squats

10 push-ups

5 pull-ups

Main Set

Complete all 3 Rounds, back to back, before the 4 min rest is taken and and advancing forward.

3RDS:

500M Row —> 10X Bench Press @ Bodyweight

4 min rest

3RDS:

500M Row —> 10X Pull up @ Bodyweight

4 min Rest

3RDS:

500M Row —> 10X Burpee @ Bodyweight

Cool Down & Stretch

Tips to Modify:

replace the rower with an equivalent distance run, no BB swap in push-ups, etc.

Darren Snell

ADVANCED INTERVAL WEIGHT TRAINING: ‘NO REST FOR THE WICKED’