Workout: Sprint Like You Mean It!

Warmup:

• 10 Squats
• 10 Push-Ups
• 10 Walking Lunges
• 10 Sit-Ups
• 10 Back Extensions

Workout:
 

1km Run (as quickly as possible)

3 minute rest

Finisher: 

• 400m Sprint
• 200m Sprint
• 50m Sprint

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Notes: 

• Take 2 minute rest between sprints
• Sprint = maximal effort.
• Run barefoot (or use minimalist training shoes e.g Vibram Five Fingers) if able to do so.

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Workout: Run (Sprint Finisher)

Warmup:

• 10 Squats
• 10 Push-Ups
• 10 Walking Lunges
• 10 Sit-Ups
• 10 Back Extensions

Workout:
 

2km Run

Time:

• Darryl : 6 minutes 08 seconds

Finisher: 

• 400m Sprint
• 200m Sprint
• 50m Sprint

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Notes: 

• Take 1-2 minute rest between sprints.
• Run barefoot (or use minimalist training shoes such as Vibram Five Fingers) if conditioned to do so.  

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Workout: Insane Bolt

Warmup:

• 10 Squats
• 10 Pull-Ups
• 10 Push-Ups
• 10 Sit-Ups
• 10 Lunges

Workout:  (perform all sprints at 100% effort)

• 40m sprint (maximum effort) - 40m slow walk recovery
• 60m sprint - 60m slow walk recovery
• 100m sprint - 100m slow walk recovery
• 4 x 200m sprints (200m jog recovery between reps)

Finisher:

50 Push-Ups

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Workout: Compound Lifts (Strength)

Warmup:

• 10 min moderate of Row, Run or Bike.
• 10 Lunges
• 10 Sit-Ups
• 10 Back Extensions
• 10 Squats (Sumo Stance)
• 10 Bodyweight Rows (overhand grip) 

Workout: 

Big Lifts (3 sets of 5 reps)*

• Back Squats 
• Bench Press (using dumbbells)
• Deadlifts
• Pull-Ups (weighted using vest, or clasp dumbbell between feet)
• Lunges (dumbbell)
• Bent-Over Row (wide grip)

Finisher:

5 x 20 second - Drivers (substitute 5 x 20 second sprints, carrying a heavy object)

Tips:

* This is to develop strength, so go as heavy as you can for 5 reps.

 Video Guest Appearance: Mitch