Descending Time-Based Intervals

Pick a modality: Run or Row and then go with it for all the below

Warm-Up

  • 400 m run / row
  • 20 Russian KB Swings

5 minutes of skill work:

  • 2 minutes of pull drills (run) or isolation movement (row)
  • 3 minutes of cadence work

Workout

  • 5 Min on
    • 4 Min off
  • 4 Min on
    • 3 Min off
  • 3 Min on
    • 2 Min off
  • 2 Min on
    • 1 Min off
  • 1 Min on
    • Done!

 

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