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Going back to our roots today.

For those of you who have been with us for the long haul, you will recognize this particular style of workout.

Interval circuit training is still a crowd favorite.

It’s not boring,  does not require a lot of thinking and it’s an awesome way of getting a ton of work done in a short period of time with a large group of people.

You can never go wrong with this style of conditioning.

We’ll start out with some joint mobility (video library) and then do our 2 round 20/20 circuit warm up:

Warm up: 20 seconds work/20 seconds rest x 2 rounds

  • Ring rows
  • Kettlebell swings
  • Push ups
  • Jumping jacks
  • Bicycles
  • med ball thrusters
  • Rower or ski erg

Circuit work/rest intervals (seconds):

  • round 1: 30/25
  • round 2: 30/20
  • round 3: 25/15
  • round 4: 20/10

The Old School Circuit: 8 stations

  • Jumping or kipping pull ups
  • Med ball or kettlebell clean/squat
  • Mountain climbers or bicycles
  • Jump rope or jumping jacks
  • Dumbell push press
  • star jumps or kettlebell swings
  • Kneeling slam ball
  • Rower,ski erg,bike, or sprint in place

Take one minute rest between rounds.