Pyramid Intervals to Blast Fast

WARNING- DO NOT ATTEMPT THIS WORKOUT UNLESS YOU CAN:

- Do 20 consecutive push-ups

- Do 20 consecutive jump squats

- Do 20 consecutive split jumps

If you don’t know what these exercises are… then DON’T do this workout… it’s very, very advanced!!

In the theme of hardcore high-intensity interval training workouts from MMA training, today is one of my new favorite routines:

• After a 5 minute warm-up period you will sprint as hard as you can for:
  • 6 seconds followed by 18 seconds of rest. You will complete this for 4 reps.
  • 20 seconds followed by 60 seconds rest. You will complete this 4 times.
  • 40 seconds followed by 80 seconds rest. You will complete this 4 times.
  • 60 seconds followed by 120 seconds rest. You will complete this 4 times.
  • 10 seconds followed by 20 seconds rest. You will complete this 8 times.
• Then you complete a 5 minute cool-down

Here is an excerpt from the MMA Rockout Bootcamp Workout Manual where combat conditioning guru Mike Fry explains the method behind this madness:

“You will perform an interval training pyramid for the ultimate energy system workout. The ‘Pyramid Interval’ protocol is something we like to use to test our athletes during their training cycles. This workout can also be used as a “change of pace” when you are looking to break out of a rut. The goal for this workout is total distance covered. During your active rest time we recommend walking and shaking out your leg muscles… Your legs will start to burn after a few reps so you need to keep them moving and loose.”

Then Mike sent me a video of him doing this workout to ropes, check it out below:

After watching this video, I immediately built the following workout routine below and did it today… I’ve provide video highlights for each section… it was BRUTAL but I had a blast!!

MMA Rockout Bootcamp Workouts

Workout Template#3- Pyramid Intervals

- 5 min warm-up

- 4 Rounds of 6 sec maximum effort /18 sec complete rest

1/2- Ropes- Double Waves Up-Down (full recovery)

3/4- Ropes- Double Waves Side to Side (full recovery)

- 4 Rounds of 20 sec maximum effort/60 sec active recovery

1- Kettlebell Heavy 1-Arm Swings (L)/Light 1-Arm Swings (L)

2- Kettlebell Heavy 1-Arm Swings (R)/Light 1-Arm Swings (R)

3- Kettlebell Heavy 1-Arm High Pulls (L)/Light 1-Arm High Pulls (L)

4- Kettlebell Heavy 1-Arm High Pulls (R)/Light 1-Arm High Pulls (R)

- 4 Rounds of 40 sec maximum effort/80 sec active recovery

1- Push-ups/Jumping Jacks

2- TRX Rows/Jumping Jacks

3- TRX Single-Leg Squat (L)/Stationary Running

4- TRX Single-Leg Squat (R)/Stationary Running

- 4 Rounds of 60 sec maximum effort/120 sec active recovery

1- Kettlebell 1-Arm Clean to Press (L)/Step –up + Reverse Lunge Combo (switch sides halfway)

2- Kettlebell 1-Arm Clean to Press (R)/Step –up + Reverse Lunge Combo (switch sides halfway)

3- Kettlebell 1-Arm Snatch to Overhead Squat (L)/Bodyweight Squats

4- Kettlebell 1-Arm Snatch to Overhead Squat (R)/Bodyweight Squats

- 8 Rounds of 10 sec maximum effort /20 sec complete rest

1/5- Skater Jumps (full recovery)

2/6- Plyo Push-ups (full recovery)

3/7- Squat Jumps (full recovery)

4/8- Split Jumps (full recovery)

- 5 min cool-down

A combat athlete must possess the ability to produce both maximal strength and power (think 6-18 and 10-20 interval sets) PLUS strength and power endurance (think 20-40, 40-80, and 60-120 interval sets) to outlast his/her opponent.

On top of that, he/she must be able to produce both forms of effort at random during the chaotic nature of combat sports.

And that’s the great thing about this workout- the eclectic mix of interval protocols of varied length and work to rest ratio within the same workout provides incredible total energy system development or complete conditioning.

You don’t have to be a fighter to realize these benefits!

If you are in great shape looking to get after the last bit of stubborn fit, here’s a workout that can make that happen.

Make no mistake about it- you need to be a bit of a nut-job do get through something like this… but if you do… you will emerge CHANGED!!!

Stay tuned for more killer interval workouts using MMA Rockout interval training music powered by Workout Muse

Crank it!
BJ

PS- Have you heard the news?? Due to popular demand, we have now made payment plans available for our 3 featured products: BOOTCAMP DYNAMITE, ULTIMATE TABATAS, AND 30-30 MAYHEM!! This allows you to pay with 3 easy installments instead of one large lump-sum… check it out:

50-10’s from Bootcamp Dynamite

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Tags: interval training music, interval workout music, mma rockout, mma workout, pyramid interval training, workout muse

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