The Interval Challenge

By Ross Enamait - Published in 2003

The benefits of interval training are obvious. The development of both aerobic and non-oxidative (anaerobic) energy systems, fat loss, enhanced work capacity, and improved muscular endurance are a few that come to mind. Combat is also largely an anaerobic activity, which makes interval training an ideal choice for conditioning.

If interval training is new to you, refer to the link below for some background information:

Continuous and Interval Training

Traditional interval running consists of intense running followed by a period of active rest (ex. jogging or walking). Common distances include 200, 400, 600 and 800 meters. The active rest period typically ranges from 30 to 90 seconds depending on interval distance and the athlete's condition.

The Interval Challenge (below) differs from the traditional interval training protocol. The workout integrates interval running with a variety of bodyweight calisthenics. There are no defined rest periods between intervals. The athlete attempts to complete the circuit as fast as possible. Rest comes on an as needed basis.

When performing this workout, the athlete must complete four continuous circuits. This brief conditioning routine is extremely demanding (physically and mentally).

The Interval Challenge
Complete four circuits consisting of the following:

The Interval Challenge Part II
You can incorporate variety into the challenge by reducing the interval distance from 400-meters to 200-meters. The workout below requires six complete circuits. The 200-meter intervals should be performed at near-sprint speeds.

Complete six circuits consisting of the following:

When attempting these routines, be prepared for a mental challenge. Force yourself to complete the routines as fast as possible. You will develop an indomitable will, while building unstoppable endurance.

You can perform 2 to 3 challenges per week (depending on your remaining workload). Do not perform either routine on consecutive days.

About the Author - Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and strength development. He has a sincere interest in helping today's athlete in their quest for greatness.

Ross has authored several training manuals, and operates a training business in the New England area. Feel free to contact him at, and follow his regular updates at