rotations 1-4: 16kg for 2 hd sw/ 12kg for the rest
rounds 5-10: 12 kg
all rests 15 seconds except between rounds 6&7 and 8&9
1st rotation = 40 swings
10 2 hd sw x 4 (15/15 x 4 = 2 min)
2nd rotation = 80 swings
20 2 hd sw x 1
20 tr x 3
(30/15 x 4 = 3 min, advanced)
3rd rotation = 120 swings
30 2 hd sw x 1
30 tr x 1
1/2 sw ld x 3 x 2
(45/15 x 4 = 4 min, advanced)
4th rotation = 160 swings
40 2 hd sw x 1
40 tr x 1
1/2 sw ld x 4 x 1 (40 reps)
5/5 x 4 x 1 (40 reps)
(1.0/15 x 4 = 5 min, advanced)
total workout up to this point
(14 min = 400 sw, advanced)
5th rotation - done with no rests between combos:
10 2 hd sw
20 tr
1/2 sw ld x 3 (30 reps)
5/5 x 4 (40 reps)
2.5 min = 100 sw
:15 seconds rest
6th rotation - done with no rests between combos:
5/5 x 1
1/2 sw ld x 2
30 tr
40 2 hd sw
2.5 min = 100 sw
6 min = 600 sw, advanced
1 min rest
7th rotation - no rest till the end of the 8th rotation
10 2 hd sw
20 tr
1/2 sw ld x 3 (30 reps)
5/5 x 4 (40 reps)
2.5 min = 100 sw
8th rotation
5/5 x 1
1/2 sw ld x 2
30 tr
40 2 hd sw
2.5 min = 100 sw
5 min. = 200 sw
1 min rest (then repeat 7&8) -->
9th rotation - no rest till the end of the 10th rotation
10 2 hd sw
20 tr
1/2 sw ld x 3 (30 reps)
5/5 x 4 (40 reps)
2.5 min = 100 sw
10th rotation
5/5 x 1
1/2 sw ld x 2
30 tr
40 2 hd sw
2.5 min = 100 sw
5 min. = 200 sw
total workout
31 min 15 sec = 1000 sw
wow! awesome workout today!
I was having so much fun, I added the 9 & 10th rotations =)
