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….

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