This session gets its name from the University of Oregon in the USA where it was first invented. It involves fast running interspersed with circuit type activities like push-ups, lunges and squat thrusts.
By working on circuit activities and running between each station, you mix endurance work with resistance work, and so tone and strengthen your muscles, whilst getting a double whammy of aerobic and anaerobic activity. You keep your heart rate fairly high throughout, and so get a good conditioning session for the heart.
Before attempting the circuit, a suitable warm-up should be performed, e.g. 800m jog, some dynamic mobility exercises, and strides.
Circuit layout
Exercises
| Area | Exercise & Reps | Video Demo |
| ARMS | 1A – Push-ups x 10 | Push-Ups |
| LEGS | 1B – High Squats x 10 | High Squats |
| CORE | 1C – Bicycle crunches x 5 each leg | Knee-to-Elbow Crunches |
| BODY | 1D – Squat Thrusts x 10 | Burpees – Basic |
| ARMS | 2A – Triceps dips x 10 | Tricep Dips On Floor |
| LEGS | 2B – Lunges x 5 each leg | Lunges |
| CORE | 2C – Plank rotations x 5 each arm | Plank Rotations |
| BODY | 2D – Jump Squats x 10 | Jump Squats |
