IM HYBRID TRAINING
Keep It Functional
Movements found in nature, known as
funtional training, have serious value in
this world. This is not because functional
training is the new fad, but rather, func-
tional exercises (as opposed to single-joint
isolation movements) are movements that
one uses their whole body to perform (as
opposed to a single muscle group). And the
power of these whole-body movements are
first and foremost derived by one’s core. So
functional movements almost always
engage the core. Imagine exercises like bat-
tle ropes, tire flips, or chopping wood with
an ax. For all of those you are practically
doing a sit-up with every rep.
With these rules in place for your summer
cardio escapades, I would also like to leave
you with five muscle-friendly fat-burning
super-duper workouts that I think you might
enjoy trying at your local track, gym, or even
on the sand beachside, if you are indeed so
fortunate to have access. IM
Anaerobic Cardio
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74 JUNE 2017 | ironmanmagazine.com
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Take a kettlebell (men use 55 pounds,
women use 35 pounds) to any track or
open field.
Complete as follows:
7 Rounds:
- 14 kettlebell swings
- 100-meter sprint downfield
- 14 jump squats
- 100-meter sprint back
Rest two minutes between rounds
In any gym or weight room:
5 Rounds:
- 10 front squats
- 20 GHD sit-ups (or 30 butterfly
sit-ups)
Rest 60 seconds between rounds
At the base of any respectable hill:
8 Rounds:
- 10 burpees
- 100-meter sprint uphill
(or push a sled if no access to hill)
- 60 seconds shadowboxing at the top
of hill
Rest 60 seconds between rounds
(use rest to walk back down hill)
In any gym or weight room:
10 Rounds:
- 5 deadlifts (make it heavy)
- 3 box jumps (at least 24 inches; try for
30 inches or higher)
At any track or open field:
- 30 butterfly sit-ups
- 10 burpees
- 200-meter sprint
Repeat for max rounds in 20 minutes.