Athleticism: High Power Hill Repeats



Athleticism: High Power Hill Repeats

“Failure is only postponed success as long as courage coaches ambition. The habit of persistence is the habit of victory.” — Herbert Kaufman


Warm-up

  • Jump Rope – 3 minutes
  • 10 Isometric Wipers
  • 10 Double Leg Butt Kicks

Note: Isometric Wipers are an exercise that stem from the push up position. This exercise that will not only build chest and tricep strength, but will also require some effort from your abdominals. Isometric Wipers will get your heart rate elevated, chest and triceps burning and give your abdominals a run for their money. Remember to focus and breathe while preforming your sets.

Main set

  • 10-second hill (sprint)
  • 10-second rest
  • x10

  • 20-second hill (very high intensity)
  • 20-second rest
  • x 4

  • 30-second hill (high intensity)
  • 10-second rest
  • x 2

Walk for 5 minutes to recover and repeat each interval length for half the reps (5, 2, 1).
15-20 minutes jog

Don’t forget to stretch!