Here are three intervals we did the other day. We used the jump rope as our moderate pace (6-7 on the exertion scale) and our Suicides as the high intensity (8-9). Make sure to push hard and don’t take a break until the end of the round. This is a great way to get off the treadmill and get your butt kicked!
Round 1 (4 minutes)
Suicide: Forward Run 1 minute
Jump Rope 1 minute
Suicide: Forward Run 1 minute
Jump Rope 1 minute
Rest up to 1 minute
Round 2 (3 minutes 45 seconds)
Suicide: Lateral Shuffle 45 seconds
Jump Rope 30 seconds
Suicide: Lateral Shuffle 45 seconds
Jump rope 30 seconds
Suicide: Lateral Shuffle 45 seconds
Jump rope 30 seconds
Rest up to 1 minute
Round 3 (3 minutes, 45 seconds)
Suicide: Backwards run 30 seconds
Jump rope 45 seconds
Suicide: Backwards run 30 seconds
Jump rope 45 seconds
Suicide: Backwards run 30 seconds
Jump rope 45 seconds
Rest up to 1 minute
We know how much everyone loves running suicides! They will kick your butt if you run them hard and as fast as you can. Transition to the jump rope quickly without taking a break and use the moderate pace jump rope to slow your heart rate and recover, but don’t stop. If these are too hard to start drop the rounds down to 3 minutes. Longer rest times can be used at the end of the round but we want to make sure not to rest too long. This can be made tougher by increasing intensity, total round length, and shortening rest times. Tough this one out to kick your cardio up a notch.
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