RABC: Wild Wednesday Workout

Greetings RAW Warriors,

When I have 20 minutes and want to get something out of my cardio in a quick hurry, this one workout has been a staple of mine for the past 10-12 years.

I apply it to running, biking, or any other cardio machine if available, but most of the time its been running specific on a track or the road.

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4 minutes easy pace
4 minutes of 20/10 hard/easy running. My 'Hard' feel is 5K to mile pace feel.
4 minutes easy pace
4 minutes again of 20/10 hard/easy running (8 cycles of that).
4 minutes easy pace or walking as a cool down.

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If you go on an 'out and back' run on the road a lot, this one is easy to do if you turn around during the 2nd 4-minutes of easy pace, basically at the 10 minute mark. You usually end up coming back sooner if you go fast enough on the 20 second periods. Not all the time, but some of the time this happens and you can end your workout a bit sooner this way.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com