Okay, so we know you usually workout at a CrossFit box or a gym with a Functional Fitness area…we do too!
But, weekends, holidays, or even days when traffic craps on your plans, a Hall Pass Watch should be there to help.
So, lets say you have dinner with the in-laws. Not only were you already going to be rushed at the box, but now there´s a detour on the road and you know you definitely wont make it to class in time now (and of course next class is out of the question thanks to the in-laws). No problem, go home, grab that KB you bought when you though you would some day make it to Regionals some 3 years ago, and try this fun little burner with the VIT.
Variable Interval Workout 1
60 seconds KB Swings, 60 seconds SDHP, 50 seconds KB Swings, 50 seconds SDHP, 40 seconds KB Swings, 40 seconds SDHP, 30 seconds KB Swings, 30 seconds SDHP, 20 seconds KB Swings, 20 seconds SDHP, 10 seconds KB Swings, 10 seconds SDHP
That’s 7 minutes of a fun, totally variable, and challenging wod that feels a lot different than doing a plain and simple AMRAP of 10 and 10 for 7 minutes. In fact, that´ll be so fun you could rest 3 minutes, and redo for another 7 minutes. Try out it and add your comment!
Variable Interval Workout 2
OK, but lets assume your scheduling is flawless. Family members, boss, and force majeure are all cooperating and you’ve made it to the box everyday. Well, you should always stretch at the end (aka mobility), so do this in a quiet little corner.
- 2:00 min. Left leg dragon pose
- 2:00 min. Right leg dragon pose
- 1:00 min. Left leg lizard pose
- 1:00 min. Right leg lizard pose
- :45 sec. Reverse plank
- 2:00 min. Child pose
- :45 sec. Reverse plank
- 2:00 min. Forward bend
So just go to the VIT function again, add round 1 for 2 minutes, round 2 for 2 minutes, round 3 for 1 minute, and so on. Its a really cool feature for mobility because now you don´t have to stretch different exercises in the same lengths of intervals, and now you don´t have to look anywhere, watch will beep and vibrate to announce a transition. Now you can really focus on the stretch without having to look at, move around your phone, or be looking at the wall-timer hoping they don´t restart it. How´s that for flow and supple leopard-ness?
Variable Interval Workout 3
Now, how about a fun one for the weekend? “Constantly learn and play new sports right”, and active recovery sounds better than rest day, right?
Go Stand Up Paddle, and set your VIT with these custom intervals.
- 30 sec Sprint, 1:00 min rest
- 45 sec sprint, 1:30 min rest
- 1:00 min sprint, 2:00 min rest
Number of sets: As many as you can do without hurting yourself or your technique falling apart
Intensity: 80-90% effort
Fixed Interval Workout
One more, before you plan your whole weekend. Weaknesses ah? The name of our Game!
Tired of burning out during the push-up parts of Cindy? How´s that for an aggressive sales pitch? (cause you know it saddens you when those rounds begin delaying)
Well, in only four minutes you can add some reps and improvement to your pec lactic burn and become a better exerciser overall.
In fact, you could do this quick burner every Saturday or Sunday morning in only 4 minutes, anywhere (you should definitely vary scenario, that´s what being fit is all about), and record you improvements.
Its as simple as Tabata Pushups.
Grab your Hall Pass Watch, set the FIT or Tabata, for 20 seconds work and 10 seconds rest, for 8 rounds….and voilá…breakfast! (only funny if you saw Rookie of the Year).