Sprint Training - Heavy Day Hybrid

Your nervous system firing on all cylinders!

Team!
I just love this one because it fires up your nervous system by challenging your ability to shift from an endurance movement to a heavy lift over 10 rounds! All you need is a little bit of space and 2 dumbbells! 
Enjoy! 
-Carla

This workout is about pacing. This is a 20-minute workout with a work : rest ratio of 1:1 – so the intervals of work are challenging over the course of 10 rounds. During movement practice, select the options that allow you to do 5-10 repetitions during each 30-second movement round. Select an “easy”, “moderate” and “difficult” number to hit in those 30 seconds. Strive to stay in the “moderate” range for most of the workout, leaving a little room to push into the “difficult” zone toward the end. The number of repetitions you accumulate is your score for the workout.

TIP! Personally, for the push press, I like a heavier weight, staying around that 5-7 rep range while pushing the burpees closer to that 10-12 rep range. This solidly targets strength under fatigue!

Warm Up

3 Rounds

• 10 Up downs

• 10 weighted Good Mornings

  (use a dumbbell/plate held at chest or a barbell)

• 10 dumbbell push press (light weight)

Movement Practice

Take 5-10 minutes to select your weights/options for the movements in the workout that allow you to achieve 5-10 repetitions for each movement during the 30-second work interval.  For a greater strength focus, select a heavier weight for the push press and perform closer to 5 repetitions. If you wish to push endurance, capitalize on the burpees and push closer to the 10-repetition range.

Workout

10 Rounds

• :30 Burpees

• :30 Rest

• :30  Dumbbell Push Press

• :30 Rest

Cool-Down

10-minute shoulder opening flow sequence