3 rounds:
100m run
200m run
400m run
Use a 1:1 run:rest ratio. If your 100m takes 18 seconds, then rest 18 seconds before beginning your 200m. If that is 35 seconds, then rest 35 seconds before your 400m, and so on.
Tag Archive: sprint
6 minutes of 100m sprints every 30 seconds
Rest 3 minutes
4 minutes of 100m sprints every 30 seconds
Rest 2 minutes
2 minutes of 100m sprints every 30 seconds
In two-man teams, each team member does each exercise once. While one team member does one, other team member does the other. After both do one set of movements, move to the next.
1) Farmer’s walk (25-53lbs each hand); box jumps (24/20″)
2) Backward run; wall ball (15/10)
3) Sprint; burpee
4) Lateral shuffle with med ball overhead (8/6); hang power clean (75/45)
Score is total rep count divided by your time in seconds
12 I did this!
5 Rounds for time:
10 Burpees
15 Jumping alternating lunge
20 Double unders
2 Shuttle sprints – half of b-ball court width and back, then full width and back
Rest 90 seconds in between rounds.
Post time for each round (minus rest)