Today's workout comes from RossTraining.com, home of Ross Enamait. Ross has trained many athletes, including professional kickboxers, MMA fighters, and even track and field athletes. Middle distance Olympian, Shannon Rowbury (pictured above) has this to say about one of Ross' programs.
Most runners just focus on logging miles. I never feel more tired than when I finish one of your Minute Drills, but I have found that the core and upper body strength, as well as explosiveness, that it has helped me to develop has been instrumental at the end of races, allowing me to maintain form and kick rather than break down.Ross' methods are what many would consider unorthodox. To quote the subtitle of one of his books, Ross "puts the work back in workout."
The Interval Challenge is a short workout that consists of 6 repeats of the following circuit:
My interval buddies and I did this today at lunch. After a short warmup jog to the park, we started our stopwatches, and got started. It occurred to me about halfway through the squats that pacing would be key to even finishing this workout. At some point during the second set, I wondered if I would make it to 6. But I did. We even kicked in the run on the last set and it might have been the fastest circuit. Knowing the end was near helped.
For me, the difficulty in this one came from the squats and the high intensity of the whole workout. Maybe it was because I rode my bike to work today, maybe it was just the cold air, but my knees were barking a little on a few of the deeper squats. On top of that, my cardio system felt like I was running a fast 5k the whole time.
In the end, my time was 15 minutes, 52 seconds. I can't wait to do it again and see improvement. It is a great workout, and I encourage you all to give it a shot.
Run hard out there...