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: (more…)