• Interval Training Workout from BRICK CrossFit

    May 2, 2012

    Remember when I interviewed Bob Harper about CrossFit? The folks at BRICK CrossFit kindly coordinated that interview and recently reached out to share a great interval training workout that I thought you guys might enjoy. You’ll need some equipment for it, but you can find these items at most gyms. Have fun!


    Medicine Ball Slams

    Stand with your feet parallel and knees slightly bent. Hold the medicine ball overhead with your arms extended. Throw the ball down on the ground as hard as possible .

    Let your arms follow through so you don’t fall forward. Catch the ball on the bounce from the ground and repeat the process.


    Medicine Ball Push-ups

    (using a medicine ball – can be substituted for a basketball)

    Get into pushup-hand plank position. If this position is too difficult, you can drop to your knees. Place one hand on a medicine ball and keep the other on the floor. Get your balance and lower into a pushup.

    Return to start position while rolling the ball across the floor to the other hand to perform another push-up. Continue rolling the ball across for each pushup.



    Band sprints

    (using a closed resistance rubber band)

    Tie and secure the band on pole, or have someone firmly hold one end of the band. Stand inside the band keeping the band at waist level. Sprint forward, as far as you can. The tension from the band will then draw you back towards the starting point. Immediately repeat the sprint effort. Maintain a brisk pace, sprinting in and out as fast as possible.



    Walking Lunges

    Stand with feet together. Take a controlled step forward with your left leg.

    Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.

    Push off with your right foot and bring it forward to starting position. Repeat this sequence with the right leg.



    This workout is an A, B, A interval training workout. You will start performing movement A for 1 minute, transition to movement B for 30 seconds then back to movement A for 1 minute. After that set has been completed, you rest for 1 minute then move on to the second set and perform just as you did the first.

    First Set

    • Movement A: Medicine Ball Push-ups (1 minute)
    • Movement B: Medicine ball slam (30 seconds)
    • Movement A: Medicine Ball Push-ups (1 minute)

    REST: 1 minute

    Second Set

    • Movement A: Band sprints (1 minute)
    • Movement B: Lunges walking in place (30 seconds)
    • Movement A: Band sprints (1 minute)

    REST: 1 minute

    Repeat each set 3 times, alternating.

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    { 13 comments… read them below or add one }

    Angela May 2, 2012 at 6:45 pm

    Oooh, looks like a good one! I’ll give it a try 🙂


    Annette@FitnessPerks May 2, 2012 at 6:52 pm

    Those pushups look killer! I’ve done ’em on a Bosu upside down, but never on a ball. Looks awesome.

    And I LOVE walking lunges! Thanks for the workout 🙂


    Ashley @ Coffee Cake and Cardio May 2, 2012 at 7:02 pm

    This is awesome! I bet those band sprints kick one’s tail!


    Kristen @ notsodomesticated May 2, 2012 at 7:55 pm

    Those medicine ball push-ups look really tough! Yikes!


    Katie @ Talk Less, Say More May 2, 2012 at 9:21 pm

    This makes my body hurt just THINKING about it…haha!!


    Corrie Anne May 3, 2012 at 12:37 am

    Those band sprints look insane! Must try!!


    michelle kim May 3, 2012 at 1:27 am

    Ooh the ball slams looks fun! What looks crazy hard is the band sprints!


    j3nn May 3, 2012 at 3:22 am

    These pics are so inspiring! I need to get my resistance on. 😉


    Stef May 3, 2012 at 7:10 am

    Medicine ball push-ups are tough!! Great workout 🙂


    Katie @ cooklaughmove May 3, 2012 at 8:06 am

    We do medicine ball push-ups with our feet in the TRX, it is SO hard!


    Lindsay @FuelMyFamily May 3, 2012 at 8:14 am

    Never seen an a b a workout. Interesting. Wish I had the equipment to so it at home.


    Pauline May 3, 2012 at 8:32 am

    I always feel like I’m going to slip off the medicine ball when doing these push ups. Practice makes perfect I guess. No missing teeth or cracked jaw yet, knock on wood.


    Chelsea May 3, 2012 at 10:32 pm

    Sounds intense! Thanks for sharing!


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