Circle Training (Interval Training)


40 seconds ON / 15 seconds OFF


3 rounds of:

10 burpee box jump over 

15 wall ball (9/6 kg.)

15 abs roller row


Rest 3 minutes then


3 rounds of:

40 battle rope 

10 shuttle run (10 meters)

16 overhead walking lunges with plate (15/10 kg.)


Rest 3 minutes then


3 rounds of:

5 wall walk 

15 toes to bar 

10/8 assault bike calories


Rest 3 minutes between sets 


Категории: WOD

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