Summer Sprint Workout

I’ve mentioned this numerous times before, but the only running I enjoy doing is sprinting.

And when the sun is out, I love getting outside to workout.

battling ropes

So in honor of this beautiful Thursday, here is a great sprint workout to do outside!

This workout is also one of the few that I do that includes crunch-like moves. They are almost like an active break between the sprints.

The key with this workout is to go all out when you are working and make sure your take time to recover. Start with two or even three times the rest and work your way down to equal rest to work. Doing this workout with a partner is a great idea because you can rest while they complete all the exercises and then you can work while they rest!

Below is a video demonstrating all of the crawling and crunch exercises for the sprint workout.

Summer Sprint Workout:

Complete 3-5 rounds of each circuit. Beginners may need 2-3 times the rest while more advanced exercisers should keep an equal work to rest ratio.

Sprint Circuit #1:
3-5 rounds of the following 3 exercises. Do not rest between the 3 exercises! Rest once all three are completed!
4 cone suicide, 1 round (farthest cone should be about 50ft away from start)
Forwards Crawl, Backwards Crawl (down to farthest cone and back)
Cherry Bombs, 10 reps
Rest and repeat. These rest intervals should be as close to equal work to rest as you can make them although beginners may need more rest to start.

Rest for 1-3 minutes after completing 3-5 rounds of the circuit above. Then move onto the second circuit.

Sprint Circuit #2:
3-5 rounds of the following 3 exercises. Do not rest between the 3 exercises! Rest once all three are completed!
4 cone suicide,
1 round (farthest cone should be about 50ft away from start)
Lateral Crawls 
(down to farthest cone and back)
Plank Hip Dips, 10 each side
Rest and repeat. These rest intervals should be as close to equal work to rest as you can make them although beginners may need more rest to start.

Rest for 1-3 minutes after completing 3-5 rounds of the circuit above. Then move onto the third and final circuit.

Sprint Circuit #3:
3-5 rounds of the following 3 exercises. Do not rest between the 3 exercises! Rest once all three are completed!
4 cone suicide
1 round (farthest cone should be about 50ft away from start)
Circle Crawls, 3-5 circles each way (Beginners do 3, advanced do 5. Make sure to alternate directions each time or you will get very dizzy. Pretend your belly button is attached by a string to the ground and circle your hands and feet around that spot.)
Sit Thrus, 5-10 reps each side (5 for beginners, up to 10 per side for advanced)

DONE!

Enjoy!

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Posted on August 22, 2013, in Cardio, Workout and tagged , , , , . Bookmark the permalink. 4 Comments.

  1. These are awesome WODS!! 100% on with the outdoor workouts 🙂

  1. Pingback: Home Cardio Workout | Man Bicep

  2. Pingback: Workouts and Recipes | Man Bicep

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