Crossfit and Interval Training Workout Recap
by Yuri in Yuri's Workouts
Yesterday, I told you about the crazy interval training workout I was going to be taking our U of T soccer team through.
Today, I can tell you that the workout was very very tough and we had a couple of players who were close to the point of vomiting – especially during the 400 m sprints.
But that’s what I was after.
You may think I’m a sadist for putting our players through such pain, but the reality is that these guys are elite athletes who are already fitter than 95% of the population.
At this level of fitness, you need to train so much harder in order to attain very small improvements. It’s the law of diminishing returns.
Nonetheless, the team did very well and I’d say 80% of the guys kept up the recommended pace for the workout – which on average was 5:36 minutes/mile over the course of the 35-minute interval session.
Well done boys!
My CrossFit Workout
Earlier yesterday, I put myself through a hardcore workout. You could call it interval training with zero rest intervals if you like.
It was basically a crossfit workout.
One of the reasons I love putting together my own crossfit workouts is that they challenge so many different aspects of your fitness – power and strength endurance, anaerobic endurance, and mental toughness.
Here’s what the workout looked like:
Warm-up: 10 minutes – jogging + dynamic warm-up
Challenge #1
1a. Deadlifts x 5 RM
1b. Burpees x 10 reps
This was repeated for 5 sets as fast as possible. Thus, as little rest between exercises was the goal.
Challenge #2
2a. Bench Press x 6 RM
2b. Reverse Pull-ups x 12 reps
Again, this was repeated for 5 sets as fast as possible. Thus, as little rest between exercises was the goal. By the 3rd set on this challenge my forearms were on fire as my grip strength had already been heavily tested during the deadlifts.
So that was yesterday in my life.
Now I’m off to the gym to do a lighter workout. Perhaps a non-full body workout is in order. I’m thinking shoulders and core today.
Train hard!
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