Wrestling Conditioning Circuit: Airdyne Intervals

Dustin Myers

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Coach Dustin Myers is coming to you live from THE Old School Gym to show you a great Wrestling Conditioning Circuit.  This is going to be a 6 minute Airdyne Interval.  The 1st minute is going to be 20sec easy with a 10sec sprint at 90 RPMs.  The 2nd minute with be 15sec easy with a 15sec sprint trying to hit 85 RPMs.  The 3rd minute with be 30sec easy with a 30sec sprint trying to hit 80 RPM.  After the 3rd minute you will start over until you hit 6 minutes total.  Give these Airdyne Intervals a try and let us know what you think!  

 

6 minute Airdyne Intervals:

20 seconds off/10 seconds on x 2

15 off/15 on x 2

30 off/30 on x 1

20 sec off/10 sec on x 2

15 off/15 on x 2

30 off/30 on x 1

 

Goal RPMs for the sprints:

90-95RPMs on the 10 second sprints. 

85-90RPMs on the 15 second sprints. 

75-85 on the 30 second sprint.

 

If you like this video check out:

4 Grip Strengthening Exercises From Dustin Myers

 

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