Sprints
It doesn't get any more basic than this.
-Warm Up-
4 rounds of:
5 Squats
10 Swings
5 Burpees
jog down
high knees, karaoke L, karaoke R, skip back
-Workout-
44, 40 yard sprints with pushups
At the top of every 90 seconds, execute the prescribed # of pushups followed immediately by a 40 yard SPRINT. Then, walk back to the start line and get ready for the next round.
You may rest and recover any amt of time remaining from the end of your 40 until the next 90 sec block starts.
rounds 1-11 do 4 pushups
rounds 2-22 do 3 pushups
rounds 3-33 do 2 pushups
rounds 4-44 do 1 pushup
If you are unable to start the pushups at the top of the next 90 second block, you are disqualified. Your score will be the number of rounds you finished under the above parameters.
Totals:
44, 40's sprinted = 5,280 ft / 1 mile of sprints
44, 40's walked = 1 mile of "active recovery"
44+33+22+11 = 110 pushups
44 rounds x 90 seconds = 1 hour 6 minutes
Post results to comments
44 Rounds
ReplyDeleteSprinted HARD and gave 100% on almost every one
Not so sure this was a good idea. My lower body will be the judge over the next few days.
Next time:
22 Rounds
on the minute
5 pushups
40 yard sprint
1/3 the rest, half the rounds, same pushups. I think this will get a more balanced result between "breath" and "muscle" failure.