Archive for the ‘Speed Workout’ Category


Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints

MetCon:
3 RFT:

800m Intervals
20 Glute Hamstring Raises
30 Pushups

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Cool-Down:
Post workout stretching


Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints

MetCon:
3 RFT:

“Michael”
800m Intervals
50 Back Extensions
50 Situps

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Cool-Down:
Post workout stretching


Warm-up:
1600m Easy Run with 4x100m sprints

MetCon:
6 RFT:

400m Intervals
7 Chinups
7 Ring Dips
7 Explosive Step-Ups

(Rest to 75% before and after each Sprint)

Cool-down:
1600m Easy Run

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