Last time we gave a few workout suggestions we went for 3 VITs and 1 FIT. This time we will turn it around. So in addition to showing you how to program cool Tabata workouts in your Hall Pass Watch, you can also see how diverse and creative you can get with Fixed Intervals or a basic timer for rests.
Let’s get right to it!
Workout 5: Fixed Interval Workout
Did you notice the athletic build of the 100 meter, 200 meter and 400 meter sprinters in these recently held Olympics? So did we, and that’s why we now sprinting. Luckily, The End Of Three Garage Programming we are currently doing has us sprinting at least once per week.
Check this simple but hurtful one out:
- 10 x 45 seconds Sprint : 3 minutes Rest
For this wod you would enter Mode with Button 1, scroll up with button 3 or down with button 4 until you find the icon for FIT. Press Button 1 when you do to then enter the FIT Function. Press Button 1 again to edit. Digits will start blinking. Use buttons 3 or 4 to edit each digit and press button 1 to change blinking digits. When your work time is set how you want it (45 seconds in this case), press button 5, now the rest time will start blinking ready to be edited (add your 3 minutes), press button 5 when happy, now use button 3 to increase your rounds to 10, and press button 5 again. When ready to start press button 5 and it will do your 3,2,1..Go countdown with beep and vibration, depends on what you have turned on or off.
Watch will repeat the the 3 second countdown with 1 longer beep/vibration at zero every time it changes between work and rest. So, you never have to look at it once you begin your workout. You can enjoy your rest period by focusing on nature, people watching, or visualizing your fitness goals. If you are going to use your rest time to focus on work problems, then by all means you can also stare at your Hall Pass Watch while it counts down your rest so you can preoccupy and save your mind.
But, just make sure that when your watch does beep/vibrate to signal the beginning of a work set… you go all out!
Workout 6: Fixed Interval Workout
Another devastating workout (you know, those that look harmless on paper but deadly after 2 rounds) we recently tried thanks to Ben Bergeron from CrossFit New England and Built by Bergeron was the following:
EMOM for 20 minutes:
- 15 SDHP on Odd Minutes
- 15 Burpees on Even Minutes
What we did was go to simple Tabata or FIT (fixed interval timer), and created a work set of 60 seconds, a rest set of 60 seconds, and put 10 rounds of that. No need to explain all that setup over again. We just knew that Work meant Sumo Deadlift High Pulls, and Rest meant burpees (ironic we know), and the watch took care of the rest.
Workout 7: AMRAP
Don’t need to do emoms, fixed or variable intervals today? No problem, we also have you covered for those classic “For Time” or “AMRAP” wods.
To program a Cindy for example (or any other amrap), you just need to set your timer to countdown from 20 minutes to Zero.
For this you would enter Mode with Button 1, scroll up with button 3 or down with button 4 until you find the icon for Timer (solo sandclock). Press Button 1 when you do to enter the Timer Function. Press Button 1 again to edit. Digits will start blinking. Use buttons 3 or 4 to edit each digit and press button 1 to change digits. In this case keep pressing Button 1 until you pass over to double digit minutes and scroll up with Button 3 to get that digit to 2, and thus the amrap to 20. When ready to start press button 5 and it will do your 3,2,1…Go countdown with beep and vibration, depends on what you have turned on or off.
Also remember that during your workout, you can always tap the 5th button and that will not only tally your rounds, but you can also go back to check your round splits in the amrap after you are done!
Workout 8: Variable Interval Timer
3 rounds of:
- 1:00min begin with 5 Burpees, then AMRAP of Double Unders until minute is over
- :45 sec Mt. Climbers
- :30 sec air squats
- Total score is the amount of DUs performed in the sum of the 3 rounds.
Workout 9: Timing Rests
In these types of workouts you don’ t do work for time, but wod for a set amount of work.
Lets use something similar to the example above, but just timing our rests this time and only then going for another round.
5 rounds of:
- 5 Burpees
- 15 Air Squats
- 30 Mountain Climbers
- 50 Double Unders
- Rest 3 minutes
In this case we would set a timer for AMRAP, just like we did for the Cindy example in workout 7, but set it to 3 minutes instead of 20.
Every time you finish a round just hit the 5th button and the watch will countdown your 3 minutes rest. If the watch auto went to home screen, don’t worry, after you finish your work set press button 1 which will take you to the last mode used, and press 5 right away. You might want to set that rest period to 2:55 since the timer will countdown the few seconds to begin, or you can just take advantage of the few seconds extra rest =)