Anaerobic Interval Circuit Program

My wife and I are planning to participate in a Rugged Maniac 5k this April . I have never had much interest in running anything more than a 100 meter sprint, but this particular race involves negotiating a rugged dirt bike track full of obstacles that have to be climbed, sprinted, crawled or jumped through. To prepare for the varied demands of the race, I’ve designed a series of training circuits which we’ll work through from now until April 1. Below is the first circuit for weeks 1-2. This program is also congruent with the metabolic and physical demands of fight training. Throw this into a class or two to shake things up a little. If any of the exercises are unfamiliar, contact me or browse some of Bob Miller’s posts on this blog for examples.


Complete the circuit period, followed by the recovery period, then repeat. If you have not done this kind of activity for a while, shoot for 2-3 repetitions of the total program per session.* If you are active make 5  the goal. Repeat 2-3 days per week. Begin the series  with a 3-5 min light warm up and core activation exercises, finish with stretching and foam rolling of all muscle groups. Drink plenty of water before, during and after.

Activity Period– complete with no more than seconds between activities:

  • 30 seconds light jogging, skipping rope or jogging/punching
  • 10 push ups, moderate pace
  • 10 squats, moderate pace
  • Bear walk x 2- walking on hands and feet around 20 foot square. Keep feet flat, butt down a little. Face forward to start; at each turn, rotate so that you move sideways or backwards for the next stretch.
  • 30 seconds moderate jogging, skipping rope or jogging/punching
  • Pull ups x 5, moderate pace **
  • Multi-directional lunges, x 3, moderate pace. Forward lunge, side lunge, turning lunge, switch legs and repeat = 1 set.
  • Explosive push ups, x 5-10. Go down with control, then explosively push back up so that hands leave the floor and elbows are straight. **
  • 5 Burpees, explosive pace
  • Sprint 20 feet, x 4
  • Chin ups x 5, best pace with control (modify according to ability) **
  • 20 abdominal crunches
  • Check your pulse, record it

Recovery period: 2-3 min

  • Drink some water
  • Single leg balance reach, x 2 per leg, with best control
  • Wobble board for 30 seconds, alternate single leg
  • Bosu ball/balance disk step ups w/ knee lift for 30 seconds, best control
  • Check your pulse, record it

Start over at the Activity Phase.

Time yourself and compare completion times (not counting warm-up and stretching), as well as your trend of heart rates at the end of the activity phase and at the recovery phase.

*This assumes that you are generally healthy and in decent shape. Check with a doctor first if there are any doubts.

**If 2 is the best you can do without losing form, do 2. The goal is to add one or two more by the end of the two-week period. On explosive push-ups and chin ups, do not continue if you lose form and begin compensating.


One response to “Anaerobic Interval Circuit Program

  1. Pingback: Anerobic Interval Training Circuit 2 « TKRIblog

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