S-Drive/Crank Cycle Tabata Workout

The S-Drive and Crank Cycle can be used together for a fantastic HIIT Training Workout that is very simple to execute and appropriate for all ability levels!

For the S-Drive portion the exercise is sled pushes so take the belt system off and let it hang from the front of the S-Drive.   Use the sled resistance on the left side of the S-Drive to select and control resistance levels.    You can also use the parachute resistance on the right side to fine to the level of resistance.   

You will be doing a total of 8 sets of sled pushes for 20 seconds of work and 10 seconds of rest, and ideally you choose 4 different hand positions for two sets each at low to high levels so that you change the angle of load/push to create a complete lower body workout!

Sled push exercise video:  https://www.youtube.com/watch?v=wupkFtT69C0

For the upper body portion you will do 8 total sets of Crank Cycle all done standing as follows:

Single Arm Left Cranking – done standing in straddle stance with left leg forward and right leg back with right foot on ball of foot on sloped surface of rear portion of Crank Cycle.

Single Arm Right Cranking – reverse of above

Double Arm Forward Together – standing feet parallel

Left and right crank arms 180 offset – standing feet parallel

Then you flip the locking mechanism to turn the crank tower 180 and lock it down. 

    

Repeat all four of the above in the opposite direction.

For a tutorial on how to use the Crank Cycle see:  http://www.matrixlearningcenter.com/how-to-use-krankcycle/

Workout

Set up a timer for two rounds of Tabata – 20 seconds work and 10 seconds rest for 8 repetitions with a one minute break and repeat.

Start on s-drive doing a set of sled pushes

Then immediately go to Crank Cycle for set of single arm cranking as per above.

Repeat this cycle 4 times changing hand position for each set on S-Drive and changing exercise each set on Crank Cycle.

After 8 total intervals (4 on S-Drive and 4 on Crank Cycle) take a one-minute break.    During the break turn the Crank Cycle Tower 180 degrees as per above.

Repeat another 8 total intervals (4 on S-Drive and 4 on Crank Cycle).  

This workout will take 9 total minutes plus a 5-minute warm-up and cool-down for a total of 19 minutes!   You will not believe the results – perform 1 – 3 times per week with your best effort!