This workout is called Hurricane training, popularised by the great Martin Rooney of Training for Warriors.
The consecutive intervals and the changing exercises provide us with a simulation of a sparring round, or as close as we can get with out a partner. This is especially useful if you’re short on time but need to get in an invigorating workout.
Complete 3 rounds of each block consecutively.
- Exercise A for the full 30sec
- Exercise B & C if you reach the prescribed reps within the interval, rest until the next interval
- ⌚️30-60 sec rest between Block
WARM-UP
HURRICANE:
- ⌚️Set timer for 30sec consecutive intervals
- Block 1 x 3 rounds
- Rest 1.00min
- Block 2 x 3 rounds
- Rest 1.00min
- Block 3 x 3 rounds
COOL DOWN___________________________________________________________
EXERCISE LIST
- BLOCK 1
- A: Burpee 30sec
- B: Push up x 10
- C: Pike Up x 10
- BLOCK 2
- A: Get Up, Get Down 30sec
- B: Swim Push Up x 10
- C: Alt Toe Touch Sit-ups x 16
- BLOCK 3
- A: Hand Spin 30sec
- B: Inverted Row x 10
- C: Reverse Hyper x 10
3 rounds of Each Block 30sec for each exercise. If you reach prescribed reps before 30sec, rest until next interval 30-60 sec rest between Block
⌚️You can either take a 30-60 second break at the end of the round (or as long as you need) and repeat for 3 rounds, or you can go through it non stop if your a total badass..
💭 MODIFICATION TIPS: There are many ways to modify it along with regressions or progressions to the exercises. You can even change the exercises if you wish.
Have fun, stay healthy OSS!
Print: https://drive.google.com/file/d/14VRZfZs9WZcpG4IgMGtd49NN6c1FRe26/view?usp=sharing
