Sprint Intervals

JT Scott | 11/29/2017 | 5

Short bursts of speed with rest intervals were a hallmark of our programming for a long time, and we’re returning to it today with a monostructural workout that will test your ability to recover your wind and get ready for the next sprint. 500m can be a very fast row – so dig in and get powerful with each stroke. In the time between rounds, take deep breaths… but some of the most important training will be happening on the metabolic level, as your body learns to recover more quickly and fully in the rest time allotted.

For the strength, we’ll be working a classic complex intended to build our strength and improve our confidence landing at the bottom of a clean. It’s a throwback day of programming, so if you’re looking for a break from the long time domains we’ve been working lately then this one is for you!

3 Front Squats
+ 1 Clean

6 Rounds
ROW 500m
1 minute Rest

 * score is total time
 * these intervals can be programmed on the rower, which can record your splits

5 comments for “Sprint Intervals

  1. Josh Mc says:

    Str: 135#
    WoD: 15:14 with 500m splits @ 1:42; 1:40; 1:40; 1:42; 1:44; & 1:41

  2. Ben B says:

    Strength: 175 (should have pushed it more!)
    WOD: 6 x 500 1 Min rest = 1:47, 1:45, 1:44, 1:45, 1:44, 147

  3. Eoin says:

    STR: 155#
    WOD: 16:42

  4. Kevin says:

    Str: 165#
    Wod: 1:47, 1:53, 1:57, 1:58, 1:58, 1:59

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