try this 4 minute fat burning workout ... i did ... - Striper Talk Striped Bass Fishing, Surfcasting, Boating

fishpoopoo · 04-11-2007, 10:05 PM

...tried it tonight and i barfed afterwards. good workout.

recommended by an active duty Navy SEAL (online forum).

i started with a one mile slow warmup jog.

then did literally four minutes of this very high intensity tabata interval drill:

1) 20 seconds of hard sprinting, followed by 10 seconds of jogging/rest.

2) repeat seven more times back to back.

you'll need a stopwatch/timer.

we used to call these fartlek (fartlicks) in high school track workouts ...but these are a little more intense.

my god, this is a hard workout.

more info here:

http://www.t-nation.com/readTopic.do?id=490160

(use caution if yer ticker ain't what it used to be).

fishpoopoo · 04-11-2007, 10:14 PM

as an aside, this is an insane PT regimen for some of the go-fast boys. i got tired just reading this.

Quote:

Originally Posted by Frog @ SOCNET forums

Typical PT:

Mon: 1 hour calisthenics (circle PT) followed by a 30 - 45 min sprint on the beach. Max pull ups and max dips at the end.

Tues: Run 1 mile, jump into the ocean, swim 1/4 mile, run 1 mile, turn around and repeat back until the finish. Individual effort. Records finish times and post on the Team BB for all to see.

Wed: Individual PT - Do what you want for 2 hours. Keep track of who has "better things to do"

Thurs: Burn out 2 hour calisthenics, 2 mile easy beach run

Fri: Monster mash. Run/swim/run/swim/run/swim/run - around town or get a bus & drive to a new location followed by max pull ups, max dips, rope climb, all for time. Again post results.

Occasionally mix in crazy stuff like a 5 mile ocean swim, 1/2 marathon with Kim's game, 2 hours of surf passage shuttles, get a jazzerzise gal to lead PT, Jump in, run to the range, shoot for score, swim 1 mile, run 10 miles back to work in full gear, etc.

Always time events and post scores for all to see.