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Trail Running/Walking

CrossFit Workout: Heather Welsh's High-Intensity Interval Mountain Workout

Heather Welsh, an incredibly fit mother and high-level CrossFit competitor, is on a mission. Not only does she want to be one of the best athletes in her region, she wants to be on the podium at the end of the 2014 CrossFit Games.

As a semi-professional athlete, Heather has a lot on her plate. She has to travel, train, and build relationships with sponsors. Her elite athletic endeavors might seem like enough to keep anyone busy, but Heather is also a mother, a teacher, and a coach.

Her ability to maintain a Games-worthy level of training and teach, coach, and mother is beyond extraordinary.

Heather’s fire to be one of the world’s best CrossFitters means that she has to stay ever dedicated to her training. Even on vacation, Heather has to find ways to come back a better athlete than when she left. This holds true even if there’s not a nearby gym or CrossFit box.

One of her favorite things to do when she’s taking a break in San Diego from the cold mid-western winter is high-intensity interval training. But don’t think for a second that Heather spends 20 minutes on the treadmill. Instead, she runs mountains.

Check out this intense outdoor workout and try it for yourself!

Heather’s Mountain Run Workout

Don’t think for a second that Heather spends 20 minutes on the treadmill. Instead, she runs mountains.

The Mountain

Half Way there

The Top

Sure running up a mountain would seem like enough for most of us, but Heather takes it a step further. On the trail are three spots that are steeper than others. Before each of these steep spots, Heather does 10 burpees and then sprints up.

These burpees and sprints help Heather jack up her heart rate so her run is even more challenging. Workouts like these help Heather build endurance so she can crush those brutal CrossFit WODs.

Endurance For Anything

Even if you’re not a CrossFitter, you can do workouts like these to help you burn fat and increase your stamina. Mountain runs and hill sprints are a great break from the gym. Now that it’s spring and the snow is beginning to melt, take a break from the treadmill and hit the trails!

If there aren’t many hills where you live, you can still get a great interval workout. If you’re running on the road, use utility poles to measure sprint distances. You can also do burpees, jumping jacks, tuck jumps, or push-ups every 10 minutes or so to make your run more difficult.

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About The Author

Cassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.

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CrossFit Workout: Heather Welsh's High-Intensity Interval Mountain Workout

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Paige Hathaway

Paige Hathaway

1 day 20 hours ago

Limits are imaginary ✨🤟🏼🌎
Never in a million years did I think that I would travel to Dubai, get to meet and share smiles with hundreds of people at the fitness expo or ride camels and four wheelers in the desert!! Geeesh, What is life.. 😍

...At the end of the day, I think to myself that my life may not always be perfect, but it’s completely what I make of it. 👉🏼 It’s not exactly what I see but how I look at things. It’s not necessarily about what I do, but how I do it. So everyday I make my life count and I make it memorable and I do the things my dreams inspire to be.

Paige Hathaway

2 days 21 hours ago

It’s ok to be scared.. being scared is normal but letting that feeling overpower your life and control you will ruin it. Most people are paralyzed by their fears. They become so afraid to take a step out of their comfort zone that they stay complacent. They fear failure, they fear rejection, they fear fear... But having courage against your fears doesn’t mean you don’t get scared... having courage against your fears just means you didn’t let fear stop you. Refuse to reform your life because you’re scared of the unknown or getting outside of your normal.

DECLARE TO HAVE FAITH IN YOURSELF ABOVE EVERYTHING ELSE! Use your energy not to worry but to believe. Great people do things before they are fully prepared. They do things before they know that they can even do it. Doing things you are afraid of, going beyond your comfort zone, taking risks that scare the hell out of you... THAT is what life is. You might be really good. You might find out something about yourself that’s really special and if you’re not good.. who freaking cares....?!
You tired something and the comfort zone that you left will still be the comfort zone that you left if you shall ever choose to return. ✨🐫🌏 #ididntgetthisfarfromfear #igotthisfarfromhavingcourage

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