I post the workout based on what an advanced athlete can do. You need to modify the exercises, reps, distance etc … to fit YOU.
For example, the 200 run takes Trishi :40, leaving him :20 to transition to the next exercise.
Then the next exercise should have taken around :30 to complete, leaving :30 to transition to the next run.
I’m speaking of yesterday’s workout.
The workout was not supposed to be 8 minutes of work and no rest till the 9th minute.
It was supposed to be at most :50 to a minute run and then into the next exercise, and then some rest. I watched Trishi do the workout, he had :20 rest on each run and around :20 to :30 rest on the weighted exercises and this was throughout the whole 35 minutes.
I know what you’re going to say now, “Well, Trishi is like 20 years old and in superb shape”.
This is exactly the reason you are supposed to modify.
What would the world be like if I designed the workouts with a slow person in mind, what would Trishi do, doy!
Keep this in mind, I’d much rather you go hard and rest than go slow and keep moving.
Now when I say hard, this doesn’t mean you have to go balls to the wall through each exercise. What I means is, just move through the exercise quickly so you get rest. This is especially so when you are on a time constraint like yesterday’s workout.
You had a minute to do each exercise, unfortunately this turned into 4 rounds of an 8 minute workout.
This is not as beneficial as working harder for a shorter period of time and then resting, much like doing single unders as opposed to doing double unders.
Single unders are ok but they are nowhere near as beneficial as doing double unders.
A good comparison would be, single unders are like running a certain distance at a slow speed as opposed to double unders is like sprinting that same distance.
You know how you feel when you sprint, right?
Doesn’t feel anything like a jog, does it?
Of course not, you’re a mess, like this guy, a mess!
Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20
Every 3 Min x 3 sets:
Bench Press x Failure increase by 5lbs
Negative Chin ups x 5
3 sets till Failure
Dips
Front Plate Raises
DB Side Laterals
Alternating DB Curls
Gorilla Rows
2 Min Rest