Posts Tagged ‘400m Sprints’


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

Sprints:
6x400m Sprints

(400m jog recovery)

Cool-down:
1600m Easy Run

Note: This is a continuous workout from warm-up to cool-down. 4x100m sprints should be done prior to the Sprints.

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4 RFT:

400m Run (Rest to 75%)
5 Explosive Pushups
5 Broad Jumps
10 4-Count Mountain Climbers (Rest to 75%)

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Friday: 092019

Posted: September 19, 2019 in MetCon
Tags: , , , ,

8 RFT:

400m Run
8 Chinup
8 Ring Dip
8 Explosive Step-Up (24”/20” Box)

(Recover to 75% before each run)

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4 RFT:

10 Chinup
10 Dip
400m Run
10 Jumping Air Squat
10 Knees-to-Elbow

(Recover to 75% before each run)

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For Time:

400m Run
Complex (x5)
400m Run
Complex (x5)
400m Run
Complex (x5)
400m Run

(Recover to 75% before each run)

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Complex:
5 Pullup
5 Ring Dip
10 Jumping Air Squat


6 RFT:

400m Run
10 Squat Thrust
25 Russian Twist
25 Lying Leg Raise

(Recover to 75% before each run)

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For Time:

400m Run
Tabata Pullup
400m Run
Tabata Pushup
400m Run
Tabata Jumping Air Squat
400m Run

(Recover to 75% before each run)

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