IWT: Interval Weight Training

 

General Warm Up

10 Min on Row or Ski @ >2:30/500 Meter Split Pace

Then:

2×5 Wall Squat

2×5 PVC Pipe Pass Through slow and controlled

2×5 PVC Pipe Overhead Squat slow and controlled

2×5 Romanian Deadlift @ 12-16 kg Kettlebell

Then:

10 Goblet Squat @ 20-24 kg Kettlebell or 35-45 lb dumbbell

2:00 Min Row Sprint (Aim for 500 Meters first round, while aiming for 1 more meter each round)

2:00 Min Rest

3 Sets

Then:

5 Min Intermission

Then:

10 Push Press @ 2×20-25 lb dumbbell or 65-75 lb Barbell

2:00 Min Ski Sprint (Aim for 500 Meters first round, while aiming for 1 more meter each round)*You can use a rower or run if you do not have SkiErg.

2:00 Min Rest

3 Sets

Then:

Cool Down

10 Min Row or Ski @ >2:30/500 Meter Split

*Please note that if you do not have a Rower or SkiErg you can also use a bike and sprint for 2 min or run sprint for 2 min.