Workout 110 - Cardio Intervals

6 x 200m Run

*Rest as needed between runs

General Warm Up

Start with the Joint Rotation Warm Up, then get in your 3-5min of easy cardio to get warm. Then…

3 ROUNDS

5 Kang Squats

5 Inchworms with a Push Up

:30 of a Glute Bridge March

5 Reverse Burpee

Specific Warm Up

Hit that Hinshaw Warm Up! It’s goooood for ya!

10-20 steps/yards of each movement:

• Over the Hurdle Sideways

• Over the Hurdle Forwards

• Knee to Chest

• Figure 4

• Lunge and Reach

• Lunge and Twist

• Tin Soldier

• High Knees

• Butt Kickers

• Straight Leg Bounce

• Side Shuffles (with and without arms)

Workout of the Day

6 x 200m Run

*Rest as needed between runs

Workout Notes

This workout is a continuation of our interval running progression. We began with a 4 x 800m run, then a 5 x 400m run, and now we get into sprint territory with the 6 x 200m run. The idea with these is to push the pace as much as you can for that distance. Obviously, if we have to run 800m as fast as possible, that will be one particular speed and if we have to run 100m as fast as possible, that would be a very different speed. Right? So as we go along, each distance is going to feel different and that’s good!

For today, our time domain should be sprinting for somewhere less than :60. This. Is. GROSS. And I don’t like doing it any more than you do. But I’m going to do it because it’s verrrrrry good for us! These runs could be as short as :30 and maybe as long as :90 when we get towards the end and we’re running out of steam. But remember, whichever actual distance you choose for this, we want you to be moving UNCOMFORTABLY FAST for ~1:00.

For our cardio machine substitutions:

• 250m Row

• 500m Concept 2 Bike Erg

• 15 Cal Air Bike (EW!)

Unfortunately, for our no-equipment crew, I gotta tell ya…. There’s only one thing that can simulate the SUCK of sprinting 200m and that’s…. Burpees. I’m… I’m so sorry.

6 ROUNDS

1:00 of Max Burpees

*Rest as needed between rounds

Optional Accessory Work (Same as the 5 x 400m)

Glute Circuit - 3x through without stopping

3 Single Leg Glute Bridges - Right

3 Single Leg Glute Bridges - Left

3 Hamstring Walkouts

Doing the above 3 times in a row without stopping constitutes 1 Round. Do as many as 3 to 5 Rounds.

Cool Down

Walk 400m, then…

1-2 min Pigeon / Figure 4 on each leg

1-2min of Samson Stretch or Couch Stretch on each leg

Stretch or Foam Roll the calves