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.


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