"Plus 50%" Advanced Version

Well, if the last workout wasn't tough enough for you then try this one...twice!  Same workout but in true "Plus 50%" fashion, it does indeed add twice as much work into your rest period.



10 2 hd sw x 2 (15/15 x 2)
15 2 hd sw (30 sec for work and rest)
10 tr x 2
10 tr + 5 2 hd sw
1/2 sw ld x 2
1/2 sw lad + 5 2 hd sw
5/5 x 2
5/5 + 5 2 hd sw
10 R
10 L
10 R + 5 2 hd sw
10 L + 5 2 hd sw
8 min, 190 swings

repeat with only 1 set of 10

10 2 hd sw x 1 (30 sec total, work/rest)
15 2 hd sw (30 sec total, work/rest)
10 tr x 1
10 tr + 5 2 hd sw
1/2 sw ld x 1
1/2 sw lad + 5 2 hd sw
5/5 x 1
5/5 + 5 2 hd sw
10 R
10 L
10 R + 5 2 hd sw
10 L + 5 2 hd sw
6 min, 150 swings


15 2 hd sw (30 sec total work and rest)
10 tr + 5 2 hd sw
1/2 sw lad + 5 2 hd sw
5/5 + 5 2 hd sw
10 R + 5 2 hd sw
10 L + 5 2 hd sw
3 min, 90 sw


17 min, 430 swings