• Ron McKinstray

WOAH Tuesday 21/04/2020

HIT (Hi Intensity Intervals) Cardio Choice Day

Pick one of the following.

Go as hard as possible. 


Row 5 x 2 mins AHAP - 3 mins Rest between 

Air Dyne 5 x 2 mins for Cals AHAP - 3 mins Rest between 

Run 5 x 2 mins AHAP - 3 mins Rest between 

Stationery Cycle 5 x 2 mins AHAP - 3 mins Rest between 

Box Steps 14" - 20" 5 x 2 mins AHAP 3 mins Rest between 

Single Skips or DU's 5 x 2 mins AHAP 3 mins Rest between 


Make sure you work as hard as possible on each 2 mins and earn your 3 min Rest. 

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Tuesday 24/11/2020

For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16” 100 Single Skips 250 M Row 25 Box Steps 50 Single Skips

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