Super Sprints…. WOOT!

Okay Extremers, this one is going to be challenging. duh! We have 3 sets of sprint intervals mixed with some high rep muscle conditioning. I designed this one for our outdoor exercisers and our indoor exercisers with appropriate options.

Equipment:

  • Pull-up Bar (Indoor Only)
  • Track/Treadmill (Indoor Only)

 

Warm-Up: 2 km run followed by dynamic stretching

Set #1

  • Outside Options: 25 Sit-ups / 25 opposite knee-to-elbow push-ups / 25 Bootleggers
  • Gym Options: 25 Knee to Elbows on pull-up bar / 25 Bootleggers / 25 Pull-ups

Speed Work: 4 x 400 meters (1 minute recovery between each)

Set #2

  • Outside Options: 25 Sit-ups / 25 opposite knee-to-elbow push-ups / 25 Bootleggers
  • Gym Options: 25 Knee to Elbows on pull-up bar / 25 Bootleggers / 25 Pull-ups

Speed Work: 6 x 200 meters (30 sec recovery between each)

Set #3

  • Outside Options: 25 Sit-ups / 25 opposite knee-to-elbow push-ups / 25 Bootleggers
  • Gym Options: 25 Knee to Elbows on pull-up bar / 25 Bootleggers / 25 Pull-ups

Speed Work: 8 x 100 meters (10 sec recovery between each)

Set #4

  • Outside Options: 25 Sit-ups / 25 opposite knee-to-elbow push-ups / 25 Bootleggers
  • Gym Options: 25 Knee to Elbows on pull-up bar / 25 Bootleggers / 25 Pull-ups

Cool Down: 2 km run followed by static stretching

Comments

  1. Here is this weeks FRIDAY FUN! Our group is meeting at the front step of the Kinsmen at 9:30 am….. anyone is welcome to join! Send us a message if you plan to attend so we know to expect you!

    1. Michelle says:

      I’ll be there.

  2. I’m in. Pull ups are going to kill my time but let the running begin.

  3. Sounds fun! I’ll be there.

  4. My hamstrings are like rocks! What a doosey. We ended up having to dumb this down to just 4 sprints each set…. next time we will be ready to up the anti!