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F.A.S.T.

Functional Aerobic Strength Training

Monthly Archives: January 2014

“If everything seems under control, you’re just not going fast enough.” – Mario Andretti High intensity intervals are one of the best ways to improve your overall fitness. Warm-up: Dynamic warm-up: Skip, high knee jog, lateral lunge, back pedal Main set: 10-second hill climb (sprint) 10-second rest x10 20-second hill climb (very high intensity) 20-second rest […]

Run + Burpees “I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your […]

Warm-up: Dynamic warm-up – each movement x2 at 25 yards each (high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip) Main set: 5 minutes jump rope 50-100 crunches 20-100 push-ups 10-30 box jumps Pull-ups to failure (use an assistance device or machine to get at least 5 reps) 10-30 hanging leg […]

Warm-up: Jump rope 5 minutes Dynamic warm-up (Skip, high knee jog, lateral lunge, back pedal) Main set: .5 mile run, hard 10 push-ups 5 pull-ups 15 crunches Perform 2-4 times, with 1-2 minutes rest after each set. Then run 1-3 miles at an easy pace.

Warm up: 10 minute easy jog. Main set: On a 30-minute trail run, every 10 minutes find a rock or log (or bring your own sandbag), and use it for 10 reps of arm curls, shoulder presses, and squats. Add 5 reps each time so that the last set is 20 reps for each exercise.

Main set: On a treadmill Run 5-10 minutes on a progressively steeper grade. Every minute, increase the grade to challenge your pace. Walk 3 minutes to recover. Repeat hill interval 2 more times for a total of 3 sets, totaling 15-30 minutes of climbing time. Outdoors Run 5-10 minutes intervals on the steepest hills you […]

For time: 100 Double-unders Then, Five rounds of: 75 pound Dumbbell deadlift, 10 reps 75 pound Dumbbell front squat, 10 reps 10 Handstand push-ups Then, 100 Double-unders

“DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps