Sprint and Strength
Sprint Interval Training with a twist!
Team! This one is short and spicy! Modified and inspired by Train FTW, we combine cardio sprint interval training and bodyweight upper-body strength with a classic push-up! Enjoy! -Carla
Warm-Up and Movement Practice
Choose your cardio option for this workout: Bike, row, or shuttle run. Once chosen, do the following
5 rounds (total of 5 minutes)
:50 second easy bike, row or shuttle run
:10 seconds difficult bike, row or shuttle run
Once completed, do the following:
EMOM (every minute on the minute) x 5 minutes
10 push-ups - Watch the video and select an option where you can confidently do 10 repetitions. Another option is to do strict push-ups elevated on a box at a height where you can confidently do 10 repetitions.
Use the push-up option that you used for the warm-up in the workout!
Workout
HOW TO: The idea is to do a near-maximal sprint for a total of 1 minute, splitting that minute between cardio and strength. At 25-27 seconds in, when you feel yourself start to fade on the cardio segment, move immediately into the push-ups. This will not be easy! Accumulate as many push-up reps as you can in the last 30 seconds of the minute. You have 2 minutes of rest after each minute of work - so make that 1 minute of work challenging enough that you really want and need that 2-minute rest!
5 Rounds
30 seconds assault bike at RPE 9-10 (track calories or distance)
……follow immediately with ..
30 seconds of max rep push-ups (track reps)
** If you cannot do strict push-ups, then elevate your hands on a stable box, step, or bench until you can do 10 repetitions unbroken with mild to moderate difficulty.
2 minutes of rest
Movement Options: If you do not have a bike, you can row or do 10-yard shuttle runs for 30 seconds. Whichever option you choose, be sure you can easily and quickly transition into the push-ups.
Cool-Down
10-minute Shoulder Opening Flow
Housekeeping….
You Don’t Want to Miss This…..
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