High Octane Cardio

After reading an article by Mike Mahler recently on his concept of High Octane Cardio I decided to change up my workout a bit and see how it felt.

The basic gist of what Mike suggested was to perform some form of cardio exercise whether it be running, heavy bag work, skipping etc and intersperse short rounds of training with a high energy calisthenic or weights burst. One suggestion was to run laps of an oval with explosive sets of 10 clean and presses at half way intervals, another alternative would be to spar with the heavy bag for one minute rounds interspersed with clean and presses. So here is my experimental workout on this theme:

(note - all push ups are done on a down hill slope with push up handles)

Rounds 1-3:
1 minute of Alternating hand Tyre Chopping interspersed with 10 explosive push ups.

Rounds 4-6:
1 minute of alternating single hand Kettle Bell swings interspersed with 2 sets of 5 Horizontal KB Rows on each hand.

Rounds 7-8:
2 walking laps of my back yard (approx 30metres per lap) with KB in Rack position, once left once right, interspersed with 10 explosive pushups.

Round 9:
1 minute of Alternating Hand Tyre Chopping (adding in single hand swings) interspersed with 10 explosive squat and reaches holding the bell.

Round 10:
1 minute of Alternating Hand Tyre Chopping (adding in single hand swings) interspersed with 5 explosive KB Presses on each arm.

Rounds 11-12:
30 Bridging Crunches interspersed with 5 KB clean and Presses on each hand.

Round 13:
2 walking laps of the yard holding the hammer in the air at arms length (alternating arms) interspersed with 5 Horizontal Rope pull ups (feet touching the ground)

and finally (buggered by this point)...

Round 14:
2 walking laps of the yard holding the hammer in the air at arms length (alternating arms) interspersed with 10 explosive push ups to finish.

So, my opinion after doing that once? Crazy hard, I am definitely going to do more of it and possibly add some snatches or even burpees to the between cardio brackets for more evil. The whole thing took about 18 minutes and gave me a good over all feeling of tired, the kind that we like after training.

Thanks all, c ya.