How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
Shuttle Run
Outdoor or studio cones. Change of direction.
beginnerOutdoorCult Studio
Full body · Bodyweight
How to handle weight
Intervals should leave you able to hit the same split on the last round. If round one is a sprint you cannot repeat, you started too hot. Bike / rower: watch watts or pace, not pride.
Usual programming
6–10 × 20 m.
Caution
Skill before chaos. Land quietly on jumps. On the bag, hands up before power. Burpees: step back if the low back complains. Stop a round if you go dizzy — sit, do not keep swinging.
Setup
Set 10–20 m, sprint, plant, return.
Cues
- Plant, don’t round the cut
- Upright
- Even turns
Common mistakes
- Slipping in bad shoes
- Going all out with no warm-up
- Tiny cones too close
Home swap
Fast walk / jog intervals on the street
