Intro to the pace clock
Another great turnout at The Vulcan on a cool morning (for mid-August in Alabama). We introduced a new toy for the workout inspired by my former swimming career – a pace clock. I purposefully kept the PAX off the ground until the end so that the sweat from the hard work would not be mistaken for wet grass.
Warm-up
15x Side Straddle Hop
20x Imperial Walker
Mosey a lap
From a line up:
High knees across the field, back pedal back
Kick your butt, bac pedal back
Frankenstein/Lunge, back pedal back
Run at 60%, back pedal back
Run at 80%, back pedal back
Run as fast as you can stand, mosey back
The Thang: ON THE CLOCK
Every Minute on the Minute: 9x small loop (about 200 yards)
Descend your time and increase your effort from the 1st to the 3rd lap, the 4th to 6th , then 7th to 9th. The 9th should be your fastest.
For 11 minutes:
TABATA: 20 sec of work, 10 sec rest
Alternate: 1 minute Box Jumps, 1 minute mtn climbers
For 9 minutes:
Every Minute on the Minute:
Min 1: 2 Burpees
Min 2: 3 Burpees
Min 3: 5 Burpees
Min 4: 7
Min 5: 9
Min 6: 11
….Min 9: 15
if you miss, you plank. **Interval was interrupted because the flag fell. All PAX did 20 burpees during the 5th and 6th min. It was a killer.
Until next time –
Shilling