14 May 2012

Strength Studio - Outdoor Circuits

Posted by Brad Hefta-Gaub under: Strength Training.

This was an all outdoors, cardio heavy mixed circuit workout. Pretty solid “cross training”. We did 3 super sets, with several stations which were 2 minute sets. We were “paired” up with a partner. Norm and I, the two men there were paired up together.

  • Super Set 1:
    • Medicine ball pass
    • Kettle bell - squat to overhead lifts
    • “agility ladder” - sort of like hop scotch
    • Fast feet & squat thrusts
    • duck walk to paired wide rows
  • Super Set 2:
    • Suicide Runs
    • Kettle bell lunges
    • “agility ladder” - sort of like hop scotch
    • pushups with one hand on medicine ball/switch hands each pushup
    • band wide row 3x, band wide row jump 3x
  • Super Set 3:
    • Side step suicide runs
    • Kettle bell squat, straight arm raise
    • “agility ladder” - sort of like hop scotch
    • 180 squat jumps w/medicine ball w/one leg on short wall
    • band squat wide rows
It turned out to be a pretty solid interval workout based on my HR chart.

Workout:

  • Type: Strength Training
  • Date: 05/14/2012
  • Time: 08:45:00
  • Total Time: 00:52:00.00
  • Average Heart rate: 114
  • Max Heart rate: 182
  • Calories: 393

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Activities: Year to Date

Distances
Bike: 797 miles
Run : 186 miles
Walk: 15 miles
Swim: 20,940 meters
Hours of Activity
 Bike: 42.5 - 37.5%
 Swim: 7.1 - 6.3%
 Run : 25.8 - 22.8%
 Strength: 25.9 - 22.9%
 Flex: 4.2 - 3.7%
 Walk: 4.8 - 4.2%
 Other: 3.0 - 2.6%
  Total:113.3
 

Activities: Last Year

Distances
Bike: 6,086 miles
Run : 1,121 miles
Walk: 277 miles
Swim: 100,234 meters
Hours of Activity
 Bike: 306.8 - 42.6%
 Swim: 38.0 - 5.3%
 Run : 165.6 - 23.0%
 Strength: 32.8 - 4.6%
 Flex: 70.7 - 9.8%
 Walk: 100.8 - 14.0%
 Other: 5.9 - 0.8%
  Total:720.6