The Definitive Guide to Sprinting

Workout A:

Warm-up –

Skip down to fence, Jog Back to Gym

10 Push-ups

10 Alternating Box Step-ups

20 sec Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

10 Reach overhead to toe touches

10 Hanging Knee Raises

20 sec Samson Stretch (ea side)

Strength – Press

2 sets of 5 reps with 45lbs

3 sets of 8 reps with 55lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

3 sets of 5 with 120lbs

Met-con-

Four rounds for time:

200m Run

200m Walk

Workout B:

Warmup –         

15 Jumping Jacks

20yd Alt Walking Toe Touches (kick leg up to opposite hand)

15 Jumping Jacks

7 Bumper Plate Ground-to-Overhead

7 Bent Bumper Plate Rows

7 Bumper Plate Triceps Ext (behind neck)

15 Jumping Jacks

20 sec Samson Stretch (ea side)

Strength – Incline Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 2 with 80lbs

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 115lbs

1 set of 2 with 135lbs

3 sets of 2 with 155lbs

Assistance work-

Complete Four Rounds:

10 Bumper Plate Ground-to-Overhead, 25lbs

10 Jumping Pull-ups

20 sec Flutter Kicks

Workout C:

Warm-up-

60 seconds Jumprope Singles

10 Fwd Lunge Steps

10 BKWD Lunge Steps

20 GHD Reverse Hypers

10 Hanging Knee Raises

20 second Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

20 sec Samson Stretch (ea side)

Strength – Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 70lbs

1 set of 2 with 80lbs

3 sets of 5 with 85lbs

Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 8 with 80lbs

Met-con- 

Six Rounds for fastest effort:

Hill Sprint

*Rest 2 minutes between efforts

Workout D:

Warm-up –

Power Skip to fence

Jog Back to gym

15 Kettlebell Swings

10 Push-ups

15 Jumping Jacks

15 Air Squats

20 second Squat Stretch

Strength – Good Mornings

1 set of 5 with 45lbs

5 sets of 5 with 60lbs

Banded Assisted Chin-ups

4 sets of 5 reps

Assistance Work-

Four rounds of:

8 High Box Step-ups (reps each leg)

12 Stiff-legged Kettlebell Deadlift  

8 Hanging Knee Raises

30 second Weighted Plank Hold

Workout A:

Warm-up –

25 Jumping Jacks

10 Prisoner Squats (Fingers interlaced behind head)

10 Step-ups onto Box (Lead 5 reps right and 5 reps left)

25 Jumping Jacks

10 Prisoner Squats

10 Bird Dogs                                                                                   

25 Jumping Jacks

20yd Walking Floor Touches 

20yd Walking Alternating Toe Touches                                                       

Strength – Push Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 2 with 80lbs

Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 100lbs

3 sets of 8 with 110lbs

Met-con-

Eight Rounds for fastest effort:

5-10-15-10-5 Suicide Sprints

*Rest 60 seconds b/n efforts.

Workout B:

Warmup –

10 Alternating Box Step-ups

10 Windmill Push-ups                                              

10 Bumper Ground-to-Overhead

10 Alternating Box Step-ups

10 Walking Lunge Steps Forward

10 Walking Lunge Steps Backward

10 Alternating Box Step-ups

20 Second Hang from Pull-up Bar (arms ext)

Strength – Incline Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 5 with 70lbs

Deadlift

1 set of 5 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

4 sets of 4 with 120lbs

Assistance work-

Complete Four Rounds:

7 Standing Dumbbell Strict Overhead Press

10 Jumping Pull-ups

20 Sit-ups

Workout C:

Warm-up-

60 seconds Jump rope

10 Arm Circles Forward

10 Arm Circles Backward

10 Forward Swims (ea arm)

60 seconds Jump rope

10 Leg Swings (FWD/Back) – ea leg

10 Lateral Leg Swings (side to side)- ea leg

10 Hanging Knee Raises

20 sec Pancake Stretch                                                                                                 

Strength – Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 8 with 70lbs

Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 95lbs

3 sets of 2 with 100lbs

Met-con-

For time:

30 reps Goblet Squat

400m Run

30 Burpees

Workout D:

Warm-up –

40yd Power Skip

20 Walking Floor Touches

10 Alternating Toe Touches

15 Reverse Hypers (use GHD w belly down and legs dangling, then contract glutes to extend legs)

40yd Power Skip

20 Mountain Climbers

15 Sit-ups

20 Air Squats

Strength – Power Clean + Split Jerk

3 sets of 1+1 with 45lbs (Hang)

1 set of 1+1 with 65lbs (Floor)

1 set of 1+1 with 75lbs (Floor)

6 sets of 1+1 with 80lbs (floor)

Banded Assisted Chin-ups

3 sets of 5 reps

Assistance Work-

Four rounds of:

7 High Box Step-ups (reps each leg)

10 Stiff-legged Kettlebell Deadlift

7 Hanging Knee Raises

30 second Weighted Plank Hold

Workout A:

Warm-up –

Skip down to fence, Jog Back to Gym

10 Push-ups

10 Alternating Box Step-ups

20 sec Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

10 Reach overhead to toe touches

10 Hanging Knee Raises

20 sec Samson Stretch (ea side)

Strength – Press

2 sets of 5 reps with 45lbs

1 set of 3 reps with 50lbs

3 sets of 5 reps with 55lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 105lbs

3 sets of 2 with 125lbs

Met-con-

Four rounds for time:

100m Power Skip

100m Brisk Walk

100m Sprint

100m Brisk Walk

Workout B:

Warmup –         

15 Jumping Jacks

20yd Alt Walking Toe Touches (kick leg up to opposite hand)

15 Jumping Jacks

7 Bumper Plate Ground-to-Overhead

7 Bent Bumper Plate Rows

7 Bumper Plate Triceps Ext (behind neck)

15 Jumping Jacks

20 sec Samson Stretch (ea side)

Strength – Incline Bench Press

2 sets of 5 with 45lbs

3 sets of 8 with 55lbs

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

2 sets of 8 with 105lbs

Assistance work-

Complete Four Rounds:

5 Seated Alternating DB Overhead Press (R/L = 1)

10 sec Chin-over-bar Hold

20 Sit-ups

Workout C:

Warm-up-

60 seconds Jumprope Singles

10 Fwd Lunge Steps

10 BKWD Lunge Steps

20 GHD Reverse Hypers

10 Hanging Knee Raises

20 second Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

20 sec Samson Stretch (ea side)

Strength – Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 2 with 85lbs

Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 5 with 80lbs

Met-con- 

Five rounds for time:

25yd of Overhead Walking Lunges, 10lb bumper

10 Hand-release Push-ups

35 Jump rope Singles

Workout D:

Warm-up –

Power Skip to fence

Jog Back to gym

15 Kettlebell Swings

10 Push-ups

15 Jumping Jacks

15 Air Squats

20 second Squat Stretch

Strength – Bent Barbell Rows

1 set of 5 with 45lbs

5 sets of 5 with 60lbs

Monkey Bars-

4 efforts – rest as needed b/n

Assistance Work-

Four rounds of:

10 Dumbbell Split Squats (reps leading each leg)

10 Russian Kettlebell Swings (heavy)

15 sec Handstand Hold

3 Chin-up Negatives