How To Do It:
For these workouts, you'll need some unorthodox equipment such as a long rope, sandbag and tractor tire. Do your best to acquire this equipment, as no substitutes will provide quite the same effect (check your local tire shop for an old tire-it doesn't need to be in good shape to get you in good shape).

Perform your cardio activity as described in the previous categories, but increase the duration of your near maximum effort to 30 seconds for the cardio segment in your first three intervals. For intervals 4-6, reduce the cardio segment to 25 seconds, and then to 20 seconds for intervals 7-9. Between bouts of cardio, you'll perform weight-training exercises just as you did before-use the exercises in the Category 5 table. Just as before, you'll switch the exercises you use after every third interval.

Intervals Exercises
1 - 3 Rope pull, sandbag lift
4 - 6 Farmer's walk, towel chinup
7 - 9 Tire flip



Exercise I: Rope Pull

Intervals: 1-3 Reps: Pull for 40 Yards

Perform this exercise outside or on a rubber floor. Attach one end of a long rope to a weighted object (a heavy dumbbell is fine) and grab the other end. Get into an athletic stance and hold the rope with both hands [1]. Begin pulling it by placing one arm over the other [2] until the weight is in front of you. Then walk backward until the rope is elongated again, and repeat. Continue until you have pulled the object 40 yards.

  

Fill a canvas duffel bag with sand and duct tape it closed. You may want to fill the bag part of the way and stuff it into another bag and tape the outer bag shut to avoid any mess. (At any rate, you should do this exercise outdoors). Place the bag on the floor in front of an elevated surface, such as a tall stack of boxes or a big rock, and squat down in front of it. Grab the top of the bag with an overhand grip, pinching the canvas, not the handles, in your hands [1]. Keeping your lower back in its natural arch, extend your hips and knees and pick the bag up [2] and place it on the surface [3]. Reverse the motion to place the bag back on the floor. That's one rep.

  

Pick up a heavy dumbbell in each hand and walk for 40 yards. Slowly return the dumbbells to the ground.

  

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    Exercise IV: Towel Chinup

    Intervals: 4-6 Reps: 8

    Drape a towel over a chinup bar and grab an end in each hand [1]. Perform a chinup and then lower yourself back down. That's one rep.

      

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    Exercise V: Tire Flip

    Intervals: 7-9 Reps: 10

    Lay a large tractor tire flat on its side and squat down and grab the underside of it. Keeping your lower back in its natural arch, extend your hips and knees explosively, picking the end of the tire up [1]. Push it over in front of you [2]. That's one rep.

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