A Functional Interval Session That Any Beginner Can Take On

<span class="caption">A Functional Fitness Interval Test for Beginners</span><span class="photo-credit">@mattmelling_</span>
A Functional Fitness Interval Test for Beginners@mattmelling_

Interval training is not the reserve of the fittest humans on Earth. In fact, as workouts go, it is the most supreme of levellers. If there exists no limiter in terms of movement or skill, anyone of any level simply needs to push as hard as their personal fitness allows. It's an inherently individualised way to exercise.

But it is hard. That is, unfortunately, the point. Allow Zack George, then, top-flight CrossFit athlete and MH Elite coach, to provide you with a two-move interval session that anyone can do. In each 90-second window of work, you'll either be rowing and then maxing out on barbell thrusters (read: a squat with a press), or doing thrusters and then maxing out on calories on the rower.

Follow Zack's advice for getting the biggest metabolic bang for you buck and then find the workout in full below. Bring a towel. You've got this.

BE INTENSE

These are high-intensity intervals – you get more rest than you're working, meaning you should be going at an 8-9 effort level, as you have a decent amount of time for your heart rate to drop after each 90-second window.

FLOW WITH IT

That said, do not perform the row as an all-out sprint. You want to be able to move straight onto the barbell for the thrusters and make sure you are working for the entirety of each interval.

ADAPT & THRIVE

You should be able to do the rounds of 15 barbell thrusters without breaking it up, so if the listed loading is too challenging for you then scale down the weight. We should all all get the same stimulus that way.

GET HOT

Warm up properly! You shouldn’t see the first couple of rounds as you warm up. When doing intervals you need to make sure you’ve prepared your body properly and got your heart rate up. If you don’t, they will feel harder and your BMP can sky rocket.

BREATHE IT IN

Be efficient with your breathing on the thrusters. It’s easy fo get out of control when working out at a this level, but you can help regulate this when performing thrusters by breathing out at the top of each rep and inhaling when you’re going into your squat.

THE WORKOUT

1:30 ON, 2:00 REST x 6 rounds

Alternate between 1 & 2 each round

1) 20-Cal Row

exercise machine, exercise equipment, indoor rower, sports equipment, free weight bar, bench, weightlifting machine, arm, gym, physical fitness,
exercise machine, exercise equipment, indoor rower, sports equipment, free weight bar, bench, weightlifting machine, arm, gym, physical fitness,


Strap into a rowing machine and grasp the handles with an upright torso. Keep your head and neck neutral (A). Drive hard with your legs, keeping your arms straight until your legs are fully locked out. Then lean back slightly and finish the stroke by pulling hard with the arms into the chest (B). Reverse the movement and repeat.

In the remaining time perform max amount of Thrusters @ 43kg


2) 15 Thrusters @ 43kg

Hold a moderate weight barbell atop your chest and squat down, keeping your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively, in one motion press the barbell overhead to full lockout (B). Drop back down and repeat, quickly

In the remaining time perform max cal Row

You Might Also Like