041 : 014 FYF
We haven’t hit a hard IWT in some time, so this was actually new for most people. The point of most IWT structures is to preload the cardiovascular work so that it is heavy enough to leave you taxed. The way to look at this is to lift heavy enough and with enough reps that the preloading takes roughly 45-60 sec of constant work. Then simply chase it with your favorite — or least favorite — machine or movement. I picked non-traditional movements just to see how they worked, I don’t think I would do the lateral ball throw again, but I liked the body over-box variations. The only rule I had was that you had to beat your previous round in calories or reps. This is less of a punishment and more of an incentive to simply pay attention.
Work
10x Devil Press @ 35/50 DBs
2min Bike for calories
2 rounds, rest 2min between
10x D-Ball and body over box
2min Ski or Row for calories
2 rounds, 2min rest between
2min Burpee
2 rounds, 2min rest between
