Posted on May 25, 2015

Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
40 Doubles


CFSK Run Endurance

26/05/2014 – SHORT INTERVAL

Warm Up:

3-5 mins jump rope

3 x 20 air squats


3 Sets of:

20 x Wall Pull (each side)

10 x Alternating Foot Pull

30sec Hollow Rock



2 – 3 x 50m reps @ 80% intensity

2 – 3 x 100m increasing to sprint

Rest 3-5 minutes

Main Set:

8 x Tabata Sprints (20 seconds work, 10 seconds rest)

“All intervals are at 100% intensity for that distance unless otherwise noted.  If the program calls for 8 x 100m reps you need to pace yourself to ensure you are going as fast as you can for each 100m but you can keep the same intensity for all 8 reps.”

CFSTK 6 Week Spring Challenge

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