Bodyweight Training Plan: Day 9 - HIIT

Last week we focused on varying the techniques used during our high-intensity interval training (HIIT). We worked to build a seamless transition between sprinting, skipping, jogging, and walking. This week, we are increasing the distance in our sprints and our jogs, while utilizing our skips and walks as a recovery. This will cause a fluctuation in your heart rate to help push your cardiovascular threshold and improving your body’s recovery system.

Workout

For this workout, find your nearest track, measure in terms or street lights or city blocks, or head out to your favorite park.

Dynamic Warm Up 800 m Jog Warm Up (6-7 RPE)

Circuit:

200 m Sprint (8-9 RPE) 100 m Skips (7-8 RPE) 200 m Jog (7-8 RPE) 100 m Walk (6-7 RPE) X12 800 m Jog Cool Down (7-8 RPE)

Cool Down

Foam roll any muscles you feel excessive soreness or tightness

Commit in 2018. Download The 2018 Spartan Race Schedule. #noexcuses

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.