5113 patterns and music

This is part of a drill I use outside, but can be used inside and be very challenging mentally and physically. The participants in my classes are becoming so fit that I am challenged to challenge them... this seems to do the trick. The last 3 minutes of the second song starts the first 20 minutes of the drill.

• Grover Washington, Jr. -- Take 5 warm up
• Delerium with Sarah McLachlin -- silence (first 3 minutes warm up) last 3 minutes starts the first drill
• Sting -- desert rose
• Rusted Root -- drum trip
• Cirrus -- half a cell
• Moby with Gwen Stafanie south side

At this point you have gone through the first 20 minute drill...
5 minutes flat at race pace with tention noticable but challenging, remind them they are to give everything they have for 5 minutes then they get a 1 minute recovery then 1 minute the same as the first 5 then 3 minute recovery. have them take the 3 minutes as the 5113 will be repeated and they will need their strength to get through.

The next drill is strength and is 8 minutes long:

• Ted Nugent -- stranglehold (8 minute version) 2 minutes standing climb,tension at a rope of 6 then 2 minutes seated climb rope 7
• 2 Minute standing climb rope 8 then last 2 minutes seated rope 9, all the while asking them to keep the beat of the music with their pace.
• Propellerheads -- spy break first minute can be recovery from the last drill then... 30 second flat followed by 30 second sprint out of the saddle repeat until song finished, about 6 sprints.
• Thievery Corporation -- lebanese blonde at this point I will let them have a free ride since I've been pretty bossy and demanding. It's amazing how many people will get up and work!
• Seal waiting for you run with resistance
• Seal love's devine cool down and stretch
• Sting let your soul cool down and stretch

All of these songs are found on Napster and together are 63:00 long give or take a few seconds.

Have fun and ride with passion.

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