1- Asymmetrical Carrying Circuit

a.) 180 s of work:

1- 1-Arm Farmer’s Carry (L) @ 30 s

2- 1-Arm Rack Carry (L) @ 30 s

3- 1-Arm Overhead/Waiter Carry (L) @ 30 s

4- 1-Arm Farmer’s Carry (R) @ 30 s

5- 1-Arm Rack Carry (R) @ 30 s

6- 1-Arm Overhead/Waiter Carry (R) @ 30 s

b.) 180 seconds of active recovery:

Perform continuous recovery superset of 10 reps of an easy squat variation and 5 reps of an easy push-up variation

Repeat this 6-minute sequence up to 5x for 30 total minutes

2- Walking Swings Circuit

a.) 180 s of work:

1- Walking Swings- Forward @ 60 s

2- Walking Swings- Lateral to Left @ 60 s

3- Walking Swings- Lateral to Right @ 60 s

b.) 180 seconds of active recovery:

Perform the continuous recovery exercise of alternating reverse lunges with an overhead reach

Repeat this 6-minute sequence up to 5x for 30 total minutes

3- Walking Asymmetrical Lunges Circuit

a.) 180 s of work:

1- Walking Lunges- Left Hand Loaded Overhead

2- Walking Lunges- Right Hand Loaded Overhead

Alternate sides every 30 seconds or for distance covered

b.) 180 seconds of active recovery:

Perform the continuous recovery exercise of alternating lateral lunges

Repeat this 6-minute sequence up to 5x for 30 total minutes

4- 180-Degrees of Separation: Asymmetrical Squat Circuit

a.) 180 s of work:

1- 1-Arm Overhead Squat (L)

2- 1-Arm Front Squat (L)

3- 1-Arm Suitcase Deadlift (L)

4- 1-Arm Overhead Squat (R)

5- 1-Arm Front Squat (R)

6- 1-Arm Suitcase Deadlift (R)

Switch sides every 30 s or per distance covered

b.) 180 seconds of active recovery:

Perform the continuous recovery exercise of alternating RDL’s switch an overhead reach

5- 180-Degrees of Separation: Kettlebell Circuit

a.) 180 s of work:

1- 1-Arm Snatch (L) @ 30 s

2- 1-Arm Snatch (R) @ 30 s

3- 1-Arm Clean (L) @ 30 s

4- 1-Arm Clean (R) @ 30 s

5- 1-Arm Swing (L) @ 30 s

6- 1-Arm Swing (R) @ 30 s

b.) 180 seconds of active recovery:

Perform the continuous recovery exercise of stationary running

Crank it!

BJ

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Tags: 180-180 interval workouts, interval training music, interval workout music, mma rockout, workout muse

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