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.
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.
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