Changing Up Cardio

Change up your cardio and fitness training with some high intensity functional training.
At the GAH gym in Pontypridd we carry prowlers, sleds, battle ropes , sledgehammers and tires
that can give you a quick, effective alternative to traditional cardiovascular fitness training.

Protocol 1:
Battle ropes swings alternating arms 20 sec
Battle ropes swings arms together 20sec
30 sec rest, repeat 5 times


Protocol 2:
Prowler Pushes
1 length (Approx. 20m), 20 sec rest
2 lengths, 20 sec rest
3 lengths, 20 sec rest
4 lengths, 20 sec rest
3 lengths, 20 sec rest
2 lengths, 20 sec rest
1 length


Protocol 3:
25m prowler push
pull W/ rope back to starting point
25m prowler push
pull W/ rope back to starting point
Repeat 4 times, 1 minute rest in between


GAH Gym
Unit 38, Albion Industrial Estate, Cilfynydd, Pontypridd, CF37 4NX