Monster Spinning Intervals

My class loves this workout. It starts out fairly easy but gets intense by the end. You can modify it to fit the length of your class or you can delete one of the skills or add on each interval-- the possibilities are endless:

Warm-up 3-5 minutes

Interval Set #1:

• Sprint 30 seconds, recover 30 seconds
• Seated climb 30 seconds, recover 30 seconds
• Standing run 30 seconds, recover 30 seconds
• High tension climb in 3rd position for 30 seconds, recover 30 seconds
• Jump 30 seconds, recover 30 seconds

Now string all 5 skills together, 30 seconds each, no recovery, for a total of 2:30.

Interval Set #2:

• Sprint 45 seconds, recover 30 seconds
• Seated climb 45 seconds, recover 30 seconds
• Standing run 45 seconds, recover 30 seconds
• High tension climb in 3rd position for 45 seconds, recover 30 seconds
• Jump 45 seconds, recover 30 seconds

Now string all 5 skills together, 45 seconds each, no recovery, for a total of 3:45.

Interval Set #3:

• Sprint 1 minute, recover 30 seconds
• Seated climb 1 minute, recover 30 seconds
• Standing run 1 minute, recover 30 seconds
• High tension climb in 3rd position for 1 minute, recover 30 seconds
• Jump 1 minute, recover 30 seconds

Now string all 5 skills together, 1 minute each, no recovery, for a total of 5 minutes.

Cool-down 3-5 minutes.

Hope you enjoy this-- my classes love it!

-Peggy

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