Great workout for endurance athletes

If you are an endurance athlete looking for a good mix of high intensity cardio and strength training, give this workout a try.  I designed this workout for 2 of my running clients to help build their anaerobic capacity.  By keeping rest periods to a minute, they are not able to fully recover between each set, therefore challenging their cardiovascular system much like a track or bike interval workout.

Warm up - 10-15 min.
5 min. easy jog
30 Jumping Jacks
5 Alt Forward Lunges with Twist (rotate towards front leg)
8 Push ups
8 TRX Rows
5 Knee Hugs each leg
5 Forward Lunge/Elbow to Instep Stretch each side


Workout - 30-40 min.
3 sets of the following with no rest between exercises, 30-60 sec rest between sets and 2 min rest between the next group
Group 1
x30 Jump Rope
x30 KB Swings (25-40 lbs)
x30 Med Ball Tosses (10-14 lbs

1 set of the each of the following Groups with no rest between exercises, 60 sec rest between each Group 

Group 1
x10 1-Arm DB Snatch (R) (15-25 lbs)
x10 Burpees
x10 TRX Rip Trainer 90 Degree Jump Press (L)
REST 60 SEC.
Group 2
x10 1-Arm DB Snatch (L) (15-25 lbs)
x10 Burpees
x10 TRX Rip Trainer 90 Degree Jump Press (R)
REST 60 SEC
Group 3
x5 1-Arm DB Snatch (R) (15-25 lbs)
x5 1-Arm DB Snatch (L) (15-25 lbs)
x10 Burpees
x5 TRX Rip Trainer 90 Degree Jump Press (L)
x5 TRX Rip Trainer 90 Degree Jump Press (R)
REST 2 MIN
Complete 2 sets of the following with no rest between exercises and 1 min rest between sets
Group 3
500 m Row Machine
x10 1-Arm DB Squat Press (R) 15-20 lbs)
x10 1-Arm DB Squat Press (L) (15-20 lbs)
x10 Lat Pulldowns
REST 60 SEC AND REPEAT
Cool Down -10 min.
5 min easy spin on the bike
Foam Roll
Stretch