IWT – Interval Weight Training

“Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle mass.” Pat O’Shea

Dynamic Mobility Warm-up
Then:
10x BB Front Squats 50%Max +
1minute Alternate Rope Undulation
1minute Alternate Whip Smash
1minute Double Circular Undulation
2minutes Rest
Complete 3 Rounds
Then:
5 minutes rest including the last 2minutes from the 3rd round.
Then:
5x 2x32kg KB Cleans and Press/Push Press/Jerks +
3minute Fast Running around the block
2minutes Rest
Complete 3 Rounds
Then:
5 minutes rest including the last 2minutes from the 3rd round.
Then:
1X Close grip Chin-up
2x Single arm Chin-up (1 each arm)
3x Shoulder level grip Chin-up
4x Close grip Pull-up
5x Wide Grip Pull-up
6x Mountain Climber Pull-up (3 each side)
21x Ring L Pull-ups (alternate grip including false grip)
Rest as and when required.
Then:
Cool down