Question I don't have a computer where I workout, can I get a CD or MP3 ?

[Tim]

You can play these files in your MP3 player or burn them to an audio CD.

12 Rounds, 2 minutes per round with 1 minute rest

12 Rounds, 3 minutes per round with 1 minute rest

3 Rounds, 5 minutes per round with 1 minute rest

5 Rounds, 5 minutes per round with 1 minute rest

Tabata - 8 sets of 8 20 secs work/10 secs rest

2 Minute round - Single round, play on "repeat" for multiple rounds. Courtesy of Falling Leaves Kung Fu

3 Minute round - Single round, play on "repeat" for multiple rounds. Courtesy of Falling Leaves Kung Fu

5 Minute round - Single round, play on "repeat" for multiple rounds. Courtesy of Falling Leaves Kung Fu

These files are helpful for the Ross Enamait GPP workouts:

GPP #1- 10 min round, 30 sec intervals, x 1 round

GPP #2- 3 min rounds, 30 sec intervals, 30 sec rest, x 5 rounds

GPP #3- 12 min round, 30 sec intervals, x 1 round

GPP #5- 3 min rounds, 30 sec intervals, 1 min rest, x 6 rounds

NOTE: Most of these start with 3-4 seconds of silence before the first bell.