Tag Archive for IWT

WOD# 120504 – IWT (Interval Weight Training)

500m Concept2 + Dynamiskuppvärming

IWT (Interval Weight Training)*

A: 3 varv
10 x Marklyft @100kg
2 min SkiErg (400m)
2 min vila

5 min vila

B: 3 varv
8 x Push Press@50kg
1 min Concept2 (250m)
1 min vila

5 min vila

C: 3 varv
8 x Kettlebell Snatch @2x16kg
8 x Kettlebell Press @2x16kg
8 x Kettlebell Swing @32kg
vila 1 min

*IWT (Interval Weight Training)
created by Pat O’Shea — (a)n IWT session involves a set of 8-12 reps of an ”athletic lift” immediately chased with two minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness characteristic. For an endurance emphasis we increase the duration of the free exercise period to three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To focus on power development we increase loads for the athletic lifts and reduce the reps, scale back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure ”full” recovery.

WOD#111024 – Muskeluthållighet

1000m Löpband
sen

IWT
A: 3 varv
10 x Bench Press @60kg
2 min Concept2 (500m)
2 min vila

5 min vila

B: 3 varv
8 x Power Curl @38kg
2 min SkiErg (400m)
2 min vila

5 min vila

C: 3 varv
8 x Kettlebell Snatch @2x16kg
8 x Kettlebell Press @2x16kg
8 x Kettlebell Swing @32kg
vila 2 min

Sen
Cooldown 5 min slag kombinationer på sandsäck


WOD#110916

1500m Concept2
Sen
IWT (Interval Weight Training)
Rond 1

3 varv
10 Push Press
400m SkiErg
2 min vila

5 min vila inkl sista 2 min vilan

Rond 2
3 varv
8 Front Squat
500m Concept2
2 min vila

5 min vila inkl sista 2 min vilan

Rond 3
3 varva
Bulgarian Bag
10 Spin Höger
10 Spin Vänster
10 Power Snatch
10 Squat
10 Push Up
2 min vila

WOD#110829

1500m Concept2
Sen
Box Jump stege 5-5-5-5-3-3-1-1-3-3 (Start 60cm 1MR på 90cm sen 3-3 på 85cm)
Sen
IWT (Interval Weight Training)
Rond 1

3 varv
10 Push Press
400m SkiErg
2 min vila

5 min vila inkl sista 2 min vilan

Rond 2
3 varv
8 Bench Press
500m Concept2
2 min vila

5 min vila inkl sista 2 min vilan

Rond 3
3 varva
Bulgarian Bag
10 Spin Höger
10 Spin Vänster
10 Power Snatch
10 Squat
2 min vila

IWT (Interval Weight Training)
created by Pat O’Shea — (a)n IWT session involves a set of 8-12 reps of an ”athletic lift” immediately chased with two minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness characteristic. For an endurance emphasis we increase the duration of the free exercise period to three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To focus on power development we increase loads for the athletic lifts and reduce the reps, scale back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure ”full” recovery.