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BLITZ83's Photo BLITZ83 Posts: 359
9/18/12 12:15 A

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I used to attend the Skogg gym. They use a variety of timing methods including the one Kapelakin described.

You can also pick 3 or 4 exercises and do one hundred of each in sets of 20 as a timed challenge.

What it comes down to is that you should use variety in both the timing of your workouts and the mix in exercises. Feel free to play and see what you enjoy the most.

Another idea is to alternate between a one-hand and two hand exercise so that there is more engagement during work periods.

 current weight: 220.0 
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KAPELAKIN's Photo KAPELAKIN Posts: 1,984
9/17/12 11:31 P

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Hi, I've mostly followed the Skogg system, and his interval workout is 2 minute rounds of 2-move combos with a 30 second rest:

1 handed swing - 30 sec right into cleans 30 seconds right, repeat left side
30 second rest
Overhead press - 30 sec right into 30 seconds high pull, repeat left side
30 second rest
Squat, 30 sec bell racked right side, snatch 30 seconds, repeat left side

The full workout repeats this sequence 4 times for 18 minutes active time, and 4 minutes of rest. It is a butt kicker!



Voluntary Discomfort is the secret cornerstone of strength. We build our whole lives around increasing comfort and avoiding discomfort, and yet by doing so we are drinking a can of Weakness Tonic with every morning’s breakfast. ~Mr. Money Mustache
5K PR: 23:40
10K PR: 48:57
HM PR: 1:59:37
30K: 2:57:44


BLITZ83's Photo BLITZ83 Posts: 359
9/17/12 3:34 P

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Sounds like you have a good program, here are a couple ideas for timing variation.

Tabata intervals are 20sec work at max intensity, 10sec rest, repeat for 3 to 5 minutes and take a 1min rest.

The Turkish Getup can be broken down into 6 or 7 steps and you can progress thru them going up on one hand and down on the other. I like to make a ladder out of this taking strict 1min breaks as needed.

My goal is to work up to 4min of work and 1min of rest. Doing a different set of exercises for the first and second half of the 40 min workout.

 current weight: 220.0 
220
208.75
197.5
186.25
175
AMYBUTLER1983's Photo AMYBUTLER1983 SparkPoints: (0)
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Posts: 31
9/17/12 11:13 A

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Hi there,

I've just returned to Spark after a long winter in South Africa...and falling off the bandwagon. Cringe! Anyway I'm getting back into my kettle bell training and was wo
ndering if anyone has a nice interval training workout? I have a gymboss which is a very cool interval timer so I'm using that at the moment. I'm currently doing 40 seconds of effort and 20 seconds of rest for 20 minutes and then 30 seconds of effort with 20 seconds of rest for 10 minutes after about 5 minute water break. After those two sessions I am dripping. I do all sorts of exercises but mostly swings, dead lifts, round the bend, lunges, figure of 8, halo, presses etc. but I have a routine that I follow which I made up myself. Was just wondering if anyone else had tried this before? Hope to hear from you.

Amy

 current weight: 155.0 
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