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    A push-pull aerobic conditioning workout - Blog.

    The latest news, videos and workouts from the Escape Fitness Team.

    A push-pull aerobic conditioning workout

    Our latest 30-second Workout of the Week (WoW) video is designed to improve aerobic capacity. It features a sled with loads that are deliberately fairly low – but that’s the secret to a great aerobic workout. So grab your sled, and push and pull your way to better ability and performance.

    Keeping the heart rate at the right level

    This workout is a series of five exercises, pieced together to specifically target aerobic capacity. The most important thing to remember is that it’s all about maintaining a steady aerobic state throughout the set. This is done by keeping the loads at 40% of the participant’s maximum capacity.

    The sequence of exercises varies between the lower body and upper body. There are no rest periods during the set: a quick transition between each exercise is important to keep the heart rate at the right level.

    Perform each exercise for 60 seconds – then take a 90-second rest at the end of the set for recovery before starting again. The number of sets will depend on the fitness of the person doing the workout.

     

    Here are the exercises featured in the video:

    Sled Push – High Position (at 40% of maximum capacity)

    • Grip the high bars on the sled.
    • Drop the upper body into a horizontal position.
    • Hips should be inline or just below shoulders.
    • Drive through the legs and keep the arms straight.

     

    Sled Pull (at 40% of maximum capacity)

    • Facing the sled, grip onto the rope with both hands.
    • Sit back in the hips a little to maintain balance.
    • Start to drag the sled by walking/running backwards.
    • Keep a fairly low position to get the legs working intensely.

     

    Sled Push – Low Position (at 40% of maximum capacity)

    • Grip the low bars on the sled.
    • Drop the upper body into a horizontal position.
    • Hips should be inline or just below shoulders.
    • Drive through the legs and keep the arms straight.

     

    Rope Pull - Seated (at 40% of maximum capacity)

    • In a seated position with upright torso, hold the rope and pull the sled towards you.
    • Keep the feet on the floor to maintain stability.
    • Reach out and twist the torso each time you grab the rope to recruit more muscle groups.

     

    Rope Pull - Standing (at 40% of maximum capacity)

    • In a standing position with upright torso, hold the rope and pull the sled towards you.
    • Keep a wide base of support to maintain stability.
    • Reach out and twist the torso each time you grab the rope to recruit more muscle groups.

     

    Escape’s Quad Sled and Battle Rope are ready to go

    You can check out the products featured here on our website: Escape’s Quad Sled and Battle Rope make for a powerful combination for this workout, and for times when bigger loads are called for. Or talk to our sales team - email us at sales@escapefitness.com or give us a call on: