intense Archives | https://rollerderbyathletics.com/tag/intense/ Thu, 09 Feb 2023 20:07:18 +0000 en-US hourly 1 https://wordpress.org/?v=6.2.9 https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/cropped-RDA-logo-square-512-1.png?fit=32%2C32&ssl=1 intense Archives | https://rollerderbyathletics.com/tag/intense/ 32 32 41369847 All-Star AMRAP 12 Workout https://rollerderbyathletics.com/all-star-amrap12/ https://rollerderbyathletics.com/all-star-amrap12/#respond Sun, 30 Apr 2017 19:58:58 +0000 https://rollerderbyathletics.com/?p=28962 Workout Focus: Endurance, Power, Strength, Full Body You need: Stopwatch, bench for dips, mat (optional) Warm up: 20 x wall push-ups | 20 x good mornings | 20 walking lunges | 20 half squats | 3 core activations + 20 Dead Bugs (from the How to Engage Your Core Pre-hab!) Stability Training: Finish with 2 x 30s side plank, […]

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]]> https://rollerderbyathletics.com/all-star-amrap12/feed/ 0 28962 The Conquer Anything HIIT Workout https://rollerderbyathletics.com/conquer-anything/ https://rollerderbyathletics.com/conquer-anything/#comments Wed, 30 Nov 2016 16:08:35 +0000 http://rollerderbyathletics.com/?p=20882 Sometimes you want to be invincible. Sometimes you need to feel like you can conquer anything! That’s where high intensity interval training (HIIT) comes in. It’s damn hard work, but in the end, you’re ready to take on the world (and that scary blocker on the other team). If it seems weird that I’m in Toronto and […]

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]]> https://rollerderbyathletics.com/conquer-anything/feed/ 2 20882 Better Burpees, Eight Ways https://rollerderbyathletics.com/better-burpees-eight-ways/ https://rollerderbyathletics.com/better-burpees-eight-ways/#comments Tue, 30 Aug 2016 13:38:50 +0000 http://rollerderbyathletics.com/?p=11223 Good news! Burpees are for winners! Bad news! You might not be doing them very well… Burpees can be a wonderful exercise, building strength, power, and endurance all in one delicious, muscle-burning move. But there are some mistakes to watch out for to prevent injury, and to get the most benefit out of every hop. Check out this […]

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]]> https://rollerderbyathletics.com/better-burpees-eight-ways/feed/ 2 11223 A Hop in the Park Interval Workout https://rollerderbyathletics.com/hop-in-the-park/ https://rollerderbyathletics.com/hop-in-the-park/#comments Tue, 19 Apr 2016 21:16:56 +0000 http://www.rollerderbyathletics.com/?p=9882 When designed for derby, HIIT workouts are killer for building full body strength, endurance, and that endurance reserve you need at the end of a bout!

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]]> https://rollerderbyathletics.com/hop-in-the-park/feed/ 2 9882 Bounce With Me HIIT Workout https://rollerderbyathletics.com/bounce-hiit/ https://rollerderbyathletics.com/bounce-hiit/#comments Wed, 30 Sep 2015 01:11:02 +0000 http://www.rollerderbyathletics.com/?p=6678 If you're looking to work your roller derby endurance, AND your explosive speed all in one session, this is the HIIT workout for you!

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]]> https://rollerderbyathletics.com/bounce-hiit/feed/ 1 6678 Power Up with Plyo https://rollerderbyathletics.com/power-up-with-plyo/ Fri, 21 Aug 2015 18:16:59 +0000 http://www.rollerderbyathletics.com/?p=6230 Wether you want to punch through the scrum start or move another blocker at will to create offense, you'll want to power up with plyo to make it happen!

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]]> 6230 Jump Jive ‘n’ Roll Derby Workout https://rollerderbyathletics.com/jump-jive/ https://rollerderbyathletics.com/jump-jive/#comments Tue, 17 Feb 2015 02:25:05 +0000 http://www.rollerderbyathletics.com/?p=4704 Swing dancing puns for all! Get your victory rolls set and your saddle shoes tied up tight. This workout is going to have you jumping, juking, rolling, and building great derby skills...

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]]> https://rollerderbyathletics.com/jump-jive/feed/ 2 4704 Killer Core 251 Workout https://rollerderbyathletics.com/killercore-251/ https://rollerderbyathletics.com/killercore-251/#comments Thu, 11 Dec 2014 05:22:49 +0000 http://rollerderbyathletics.com/?p=4371 I bring you the Killer Core 251 workout! Revamped, updated, and with one extra rep added for good measure! Cause everybody loves a sequel...

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]]> https://rollerderbyathletics.com/killercore-251/feed/ 2 4371 No Hands Roller Derby Workout https://rollerderbyathletics.com/no-hands-workout/ https://rollerderbyathletics.com/no-hands-workout/#comments Thu, 13 Nov 2014 03:18:15 +0000 http://rollerderbyathletics.com/?p=4095 If you have an upper body injury, or you just can't be bothered to do push-ups today - this "No Hands" derby workout will keep you clean, dry, outdoors, and rockin' your skating muscles.

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]]> https://rollerderbyathletics.com/no-hands-workout/feed/ 2 4095 Super-Plyo Workout for Roller Derby https://rollerderbyathletics.com/super-plyo/ https://rollerderbyathletics.com/super-plyo/#respond Tue, 16 Sep 2014 18:44:06 +0000 http://rollerderbyathletics.com/?p=3862 Plyo workouts are the key to building fast-twitch muscles needed for quick accelerations and powerful hits in Roller Derby.

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]]> https://rollerderbyathletics.com/super-plyo/feed/ 0 3862 Spring Cleaning HIIT Workout https://rollerderbyathletics.com/spring-cleaning/ https://rollerderbyathletics.com/spring-cleaning/#respond Wed, 14 May 2014 05:28:46 +0000 http://www.rollerderbyathletics.com/?p=1672 Spring Cleaning! It’s officially mid-may, so I say better late than never for some good ol’ spring cleaning (as I swirl a glass of wine and avoid looking at the dust bunnies in the corner…) So it’s a cardio clean-out-thecobwebs instead –  I have dusted off an oldie but a goodie and brought it some […]

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]]> https://rollerderbyathletics.com/spring-cleaning/feed/ 0 1672 Core Crush Workout https://rollerderbyathletics.com/core-crush/ https://rollerderbyathletics.com/core-crush/#comments Wed, 15 Jan 2014 07:27:49 +0000 http://www.rollerderbyathletics.com/?p=1563 Unless it’s a day that doesn’t end in -y, it’s almost always a great day to work on your core strength! I mean, as long as you want better balance, agility, harder hits and those kinds of things… So with that in mind, I bring you another Core Strength & Cardio session to get the […]

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