During the strength section of our WOD's, I often emphasize the amount of time needed between sets in order to maximize your performance. Believe it or not, the amount of rest you take between sets is exponentially more important then the set itself. Rest is the perquisite for maximal strength, power and endurance. Resting the right amount of time can optimize hormonal function and even more importantly draw on the correct energy system. In fact that amount of rest we select for you is very goal specific.
The image below gives you an idea of what considerations go into rest periods:
Here are a few general recommendations based on currently literature published by the National Strength and Conditioning Association:
-When training for muscular power and strength, sets with reps 1-6 longer rest intervals should be 2 to 5 minutes.
-Shorter rest intervals of 30 seconds to 90 seconds have been recommended for muscular hypertrophy, these are sets that have a rep range of 6-12.
-and finally, less than 30 seconds for sets that includes reps greater then 12 reps. These sets represent the muscular endurance end of the spectrum..
These general recommendations provide an important baseline for resistance exercise prescription, but they also represent relatively broad ranges that may vary throughout our training program.
A. Split Squat 8-8-8-8
B. 6 Rounds for Time:
10 Box Jumps (24/20)
10 Kettlebell Swings (2p/1p)
*every two minutes you must perform 10 Pushups