What I've been doing for awhile is 2x a week is running on a 8.5 incline at 5.5 mph for 10-15 mins then doing around 500 jump ropes after.

Any suggestions what I can do to change it up?

boxing

Prowler

Cropfit.

Run outside. Much more rewarding

this

prowler, sled sprints, or intervals in general

or do the stupid i was doing - pick up a moderately weighted kettlebell (that depends on you) and do swings for 10 minutes straight.., just stand in front of a clock, and do swings, counting to see how many you get - don't take your hands off of it for the entire ten minutes and don't let yourself give up...if you push yourself, you will feel like death the first few times though (my intercostals and forearms cramped up, which i didn't consider as possible lol)..then, the next time you do it, make sure to get more reps than the previous attempt..i set the goal that if i could get 225 reps in 10 minutes with a given weight, i would bump up to the next weight for the following session..the last time i did it, i got 262 with a 60lb kettlebell haha

after two months of that, along with bike sprint intervals and a metabolic circuit, my endurance was off the charts (for me), and my posterior chain was the strongest its most likely ever been

Prowler seems great but I don't know where I could do it at. I'll try your KB idea with jump ropes mixed in

I like to run off trail in the woods. Try to turn it into your own little freerunning course. Use the shit out of those fallen trees, creeks, rockwalls, valleys, ect...

Hill sprints

Sports ..?

I'm playing water polo twice per week, basketball once per week, volleyball once per week, on top of lifting 3-4x per week.

This post was edited by PartyInMyPants on Sep 22 2014 06:42pm