Spotify Playlist: 11.22.14
Warm Up: Old Dirt Hill (Bring that Beat Back), DMB (4:58)
Strength Trials: Like a Prayer, Jay Smith (3:32) 10 secs heavy resistance/10 secs recovery, 20 secs heavy resistance/20 secs recovery, 30 secs heavy resistance/30 secs recovery, 45 secs heavy/45 secs recovery
Rolling Hills: Follow Me, Muse (3:51) 30 secs seated climb, 30 secs standing climb – add res. repeat
Switchbacks: Geromino, Sheppard (3:38) Fast Flat, switchbacks/attacks on the chorus (:40, 1:34, 2:45)
Graded Climb: Fire, Gavin DeGraw (3:48)
1 minute running with resistance
1:30 Fast Standing Climb
1 min seated flat to recover
Flat Road/Sprints: Let’s Go, Calvin Harris, Ne-Yo (3:53) Sprint on chorus (1:00, 2:14, 3:15) Recovery in between – sprints about one a minute for 15 seconds.
Fast Flat: Iron Man 3 (2:20) Active recovery, grab water, towel off that sweat. Mentally prepare to turn around and go back the way you came! You're half way.
Standing Climb/Sprints: The Fighter, Gym Class Heroes (3:49) Light Climb, lose resistance and sprint on chorus (:48, 1:55, 2:53)
Graded Climb: I Don’t Care, FOB (3:39)
1 minute running with resistance
1:30 Fast Standing Climb
1 min seated flat to recover
Switchbacks/Fast Flat: Can’t Break Me Down, Billy Idol (3:43) switchbacks on the chorus (:56, 2:15, 3:07)
Rolling Hills: A Light That Never Comes Remix, Linkin Park (3:53) 30 secs, seated climb, 30 secs standing climb – add res. repeat
Strength Trials: The Kill, Thirty Seconds to Mars (3:52) 10 secs heavy resistance/10 secs recovery, 20 secs heavy resistance/20 secs recovery, 30 secs heavy resistance/30 secs recovery,
Cool Down: You Aint Alone, Alabama Shakes and Lost Stars, Adam Levine