Here is a great workout Tyler and I just finished this morning with Kenny Kane. It's a great one to do if you have access to a couple different treadmills, a speedwheel, a rowing machine, medicine balls, a rope and a pullup bar.... doesn't everyone have all those just laying around?! Nevertheless, it was another awesome one, so we thought we'd share.
The workout is 4 rounds of the following:
0.10 mile on the Speed Wheel (self-powered curved treadmill)
hop off, straight into:
0.10 mile on a treadmill at 10% incline at a 8.0 pace
hop off, straight into:
250 meter row on the indoor rowing machine
straight into:
0.10 mile on a treadmill at 0% incline at a 10.0 pace or higher
straight into:
15 overhead throws with a 6 lb. medicine ball- try to hit a mark on the wall about 9 ft. high standing 15 ft. away from the wall
straight into:
(Ashley's version) 8 rope pulls- from a laying position pull yourself up and lower back down using arms only
(Tyler's Version) Monkey Bar climbs across a bar and back 4 times
All 4 rounds of all of that took Tyler and I about 26 minutes to complete. Tyler started first, and once he was finished on the speed wheel I began. This created a nice game of chase for the whole 26 minutes.
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| 0.10 mile on Speed Wheel |
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0.10 mile at 10% incline at 8.0 pace
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| 15 Overhead medicine ball throws |
8 Rope Pulls for Ashley's version Up...
...and back down
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| Bars used for Tyler's Version |
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