Today's WOD is all about sprinting. We're mixing Tabata intervals with increasing and decreasing sprints as well as sprints for time. Before we begin the sprint medley, let's start off with a 5 minute jog, progressing into a run, then stretching for 5 minutes, and resting for 1 minute before starting the sprints.
Round 1: Tabata intervals :20/:10 for 4 minutes. Sprint for 20 seconds, rest for 10 seconds, for a total of 4 minutes. To get the most out of this exercise, you MUST sprint all out for the 20 seconds and rest completely during the 10 second rest. If you're winded and can hardly catch your breath, then you are doing it correctly.
Round 2: Run for 15 seconds at 50% of max speed, sprint for 15 seconds at 100% of max speed, run for 15 seconds at 25% of max speed, and walk for 15 seconds. Repeat cycle for a total of 10 minutes.
Round 3: Use your environment for your intervals. If you're on a track use distance markers, if you're outside, you can use lamp posts or mailboxes, or, you can use the Johnny Damon method, which is wait for a car to pass you, and then chase it until it's completely out of sight. Some of these methods are crazier than others, but all get the job done. The plan here is simple, mix walking with sprinting, alternating from one to the next until you hit a total of 10 minutes.
To cool down, walk for approximately 5 to 10 minutes in order to get your heart rate down to around 100 beats per minute or less. Stretch for 5 minutes and rehydrate. Keep up the good work and check back in tomorrow for the workout of the day!