WILL M. TRAINING

Interval Timed Training

Use Gym Next Flex Timer - Create (6) Rounds:

(2) 45 second Intervals

(2)  60 second Intervals

(2) 90 second Intervals 

with 10 second rest between Intervals and 10 seconds between Rounds

 

(3) Single Limb Movements

Movement #1 - Kettlebell Vertical Clean - 30 pound KB

Movement #2 - Kettlebell Tactical Get Up - 10 pound KB

Movement #3 - Kettlebell Windmill - 20 pound KB

 

Round #1

Interval #1 - 45 seconds - KB Vertical Clean w/R. Arm

10 second break

Interval #2 - 45 seconds - KB Vertical Clean w/L. Arm

10 second break

Interval #3 - 60 seconds - KB Tactical Get UP w/R. Arm

10 second break

Interval #4 - 60 seconds - KB Tactical Get Up w/L. Arm

10 second break

Interval #5 - 90 seconds - KB Windmill w/R. Arm

10 second break

Interval #6 - 90 seconds - KB Windmill w/L. Arm

10 second break 

 

Round #2

Interval #1 - 45 seconds - KB Tactical Get Up w/R. Arm 

10 second break

Interval #2 - 45 seconds - KB Tactical Get Up w/L. Arm 

10 second break

Interval #3 - 60 seconds - KB Windmill w/R. Arm

10 second break

Interval #4 - 60 seconds - KB Windmill w/L. Arm

10 second break

Interval #5 - 90 seconds - KB Vertical Clean w/R. Arm 

10 second break

Interval #6 - 90 seconds - KB Vertical Clean w/L. Arm 

10 second break 

 

Round #3

Interval #1 - 45 seconds - KB Windmill w/R. Arm

10 second break

Interval #2 - 45 seconds - KB Windmill w/L. Arm

10 second break

Interval #3 - 60 seconds - KB Vertical Clean w/R. Arm 

10 second break

Interval #4 - 60 seconds - KB Vertical Clean w/L. Arm 

10 second break

Interval #5 - 90 seconds - KB Tactical Get Up w/R. Arm

10 second break

Interval #6 - 90 seconds - KB Tactical Get Up w/L. Arm

Done