Put down the Guinness & get your body moving before you start the feast of St Patrick. The 17th March holiday commemorates the day of St Patrick’s passing so this workout (inspired by our Irish OUTFIT X instructor Darren) is 17mins of maximum effort! We’ve given you 4 exercises, think of it as our 4 leaf (exercise) clover, to you!
17min AMRAP. (That’s 17mins of as many rounds as possible of your 4 exercises)
- 20 Stationary Lunges (each leg)
- 15 Tricep dips
- 10 Burpees
- 10 sit ups
How many rounds did you get through?
Runners
Want to use St Patricks Day to shake up your running. Add in the Rolling green hills of Ireland workout. The Sydney landscape isn’t quite picturesque Connemara or Sligo countryside but plan a run with rolling hills for Mon 17th March.
BLOG: Hill Running Technique will help you get the most from your hill repeats.
Here are a few good suggestions for your local rolling hills in Sydney….
- In Balmain start at East Balmain ferry wharf and climb & descend Darling st until the town hall before heading down Mullens st. Use the spine of Darling st & run up across the others side & back down another st for continual up & down hills.
- The start of the City 2 Surf course (beginning at Hyde Park, or even Rushcutters Bay) is a good hill run as you follow New South Head rd out & back. Remember to maintain a fast turnover & drive your arms up the steep hills!
- In Maroubra Mons ave, Maroubra rd, Torrington rd and Malabar rd all offer long hills (approx. 800m-1400m) so combine all 4 or complete several reps of your 2 favourite, & breath in the fresh sea breeze.
- Coogee is ‘hill central’ so this is an easy workout to create. Brook st, Arden st, or Carrington rd… Coogee is blessed with good hills, & lots of Irish backpackers. There probably won’t be too many of them running hills though.
The rolling hills will help you construct a Fartlek style interval session & change up your run for the 17th. If it’s more speed you’re after shorten your hills (10-20secs) & have a walking recovery (3mins), completing 6-12reps, for a great speed & hill session.
Slainte!
Speak Your Mind