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Sprint/HIIT/Metcon Workouts & Challenges

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  • Sprint/HIIT/Metcon Workouts & Challenges

    I thought it might be a good idea to compile a list of sprint/HIIT/metcon workouts for people who are looking for some alternative routines or challenges to accomplish. I know there are a lot of WODs out there through cf, spartan race, and mark's series from last year...this could be a place to combine them, post challenges, log times and create new ones.
    Any time you see a good high intensity routine, post it, or post a challenge for people to complete.

    below are a few routines I play around with, and another I'm going to try soon. keep adding to the list.
    http://www.marksdailyapple.com/forum/thread60178.html

  • #2
    Sprints:

    Equipment: none

    For flat sprints, find a spot that is about 100 yards long (athletic fields work great), or will allow you to run at top speed for 15-20 seconds.

    Get warmed up by jogging the distance of the sprint, then repeat a couple of times at 50% and 70% maximum effort.
    Sprint all out for 15-20 seconds, then walk slowly back to your starting point. Give yourself 1-2 minutes of rest time, or however long it takes for you to start breathing normally again. repeat for a total of 6-12 dashes.

    Cool down with walking or light jogging.

    For hill sprints, find an incline on grass or pavement that you can run for 15-20 seconds, then repeat all the steps above, but up the hill.
    http://www.marksdailyapple.com/forum/thread60178.html

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    • #3
      Stationary bike HIIT (my winter sprint workout courtesy of chocotaco):

      Equipment: stationary bike, tabata timer or stopwatch

      Warm up by pedaling normally for 2-5 minutes.

      Set your tabata timer for five rounds at 20 seconds on, 40 seconds rest. Pedal as hard as you can for 20 seconds, then rest for 40, and repeat for 4 more rounds.

      Rest for 5 minutes by pedaling lightly.

      Repeat the timed intervals, five rounds of 20/40 work/rest for another five minutes.

      Cool down by pedaling lightly for 2-5 minutes.
      http://www.marksdailyapple.com/forum/thread60178.html

      Comment


      • #4
        Metcon (for time):

        Equipment: bar/branch/etc. for doing pull ups

        Warm up with a light job, jumping jacks or jumping rope

        400 meter fast run
        Pull ups to failure
        400 meter fast run
        Pushups to failure
        400 meter run
        20-30 burpees
        400 meter run
        50-100 lunges
        400 meter run
        50-100 yard grok crawl
        400 meter run

        Cool down and stretch
        http://www.marksdailyapple.com/forum/thread60178.html

        Comment


        • #5
          Sprint/Metcon:

          Equipment: tractor tire

          Warm up with some light jogging and 50-70% max effort dashes about 100 yards each

          On flat ground, station a tractor tire 50-100 yards away from a starting point. Sprint the distance to the tractor tire and immediately perform 10 tire flips.

          Walk slowly back to the starting point. Rest for 1-2 minutes or until you can breathe normally, then repeat 9 more times.

          Cool down with some light jogging or walking.

          For more of a metcon workout, shorten the distance of the sprint and place a tractor tire at each end of the sprinting area. Sprint to the first tire, do 10 tire flips, rest for 30-60 seconds and repeat for a total of 12-20 times.
          http://www.marksdailyapple.com/forum/thread60178.html

          Comment


          • #6
            Originally posted by primalrob View Post
            Metcon (for time):

            Equipment: bar/branch/etc. for doing pull ups

            Warm up with a light job, jumping jacks or jumping rope

            400 meter fast run
            Pull ups to failure
            400 meter fast run
            Pushups to failure
            400 meter run
            20-30 burpees
            400 meter run
            50-100 lunges
            400 meter run
            50-100 yard grok crawl
            400 meter run

            Cool down and stretch
            Is this 50-100 lunges or 50-100 yard lunges?

            My legs will fall off lol
            Sounds like fun though printing it out now

            Comment


            • #7
              Originally posted by cmlloyd View Post
              Is this 50-100 lunges or 50-100 yard lunges?

              My legs will fall off lol
              Sounds like fun though printing it out now
              lunges...per leg though. and you can always change the numbers to something you're more comfortable with.
              http://www.marksdailyapple.com/forum/thread60178.html

              Comment


              • #8
                a few ideas.

                -any sort of interval style work using burpees, heavy medicine ball thrusters, sledgehammer swings, jump ropes, etc.

                -the "deck of cards" workout. pair each suit with a particular exercise. EX: spade=bodyweight squat, heart=pushup, club=pullup, diamond=burpee. flip a card. do whatever the card tells you to do. Ex: 8 or spades = 8 squats. flip through the entire deck without stopping.

                -a circuit i always do at home. sprint the length of my yard (75 yards), climb the rope, jog back to the tractor tire, perform 4-5 flips, jog to the patio area and perform a set of pushups to failure. rest 1-2 minutes to get back to the point of almost catching my breath. repeat circuit 5-8 times, depending on time constraints, energy levels, etc. the only thing i change is i will do a different pushup variation each time i do the pushups. (wide grip, normal grip, close grip, hindu, feet up, plyo, etc)

                -a good one kind of taken from one of GSP's rushfit dvds would be involving just 2 exercises. hindu pushups and bodyweight squats. perform a set of 10 squats, immediately drop and do 5 hindu pushups (or you could do 10). continue doing this for 5-10 minutes. no rest.

                those are just a few, but i'm sure i could come up with a ton more

                Comment


                • #9
                  Originally posted by primalrob View Post
                  lunges...per leg though. and you can always change the numbers to something you're more comfortable with.
                  Okay you had me worried. I just saw yards above it and thought - Have mercy, if he says yards he is one bad mother. lol
                  Thanks!

                  Comment


                  • #10
                    Been doing a similar workout myself recently as I want to start some training for a Spartan Sprint

                    30KB Swings
                    200m run (400m was too far)
                    25 - 30 press ups
                    200m run
                    30 (15 each arm) 1 arm snatch KB
                    200m run
                    20 Burpees
                    200m run
                    30 1 arm KB Rack, squat and press (15 each arm)
                    200m run

                    2-3 sets and try to minimise rest to 2-3 mins between sets

                    Its a bit of a killer but getting better at it.
                    2010 - 5,11 and 101KG

                    2012 - 5,11 and 77KG

                    Train hard, eat well and love life

                    Comment


                    • #11
                      Originally posted by AdamC29 View Post
                      Been doing a similar workout myself recently as I want to start some training for a Spartan Sprint

                      30KB Swings
                      200m run (400m was too far)
                      25 - 30 press ups
                      200m run
                      30 (15 each arm) 1 arm snatch KB
                      200m run
                      20 Burpees
                      200m run
                      30 1 arm KB Rack, squat and press (15 each arm)
                      200m run

                      2-3 sets and try to minimise rest to 2-3 mins between sets

                      Its a bit of a killer but getting better at it.
                      not bad.
                      check out the spartan race's website for their WOD, which they will email to you each night. most of them are designed for longer races than the sprint, but if you are comfortable adapting the workout, you can get some great ideas.
                      http://www.marksdailyapple.com/forum/thread60178.html

                      Comment


                      • #12
                        If you are a Crossfitter or have a rower, one of my favorite sprint/HIIT workouts is tabata rowing. It usually works better with the damper setting lower rather than higher!

                        Comment


                        • #13
                          I get strange looks at the gym for doing this but I absolutely love it. Want to transition off a treadmill as its not best for max sprints

                          800m run under 2:10 - whatever you're comfortable with
                          15 air squats
                          15 pushups

                          Repeat 6 times
                          Yes, I dry heave while doing this.

                          Depending how I feel, I'll bump the sprint to a shorter distance. Nothing under a 200m though

                          Comment


                          • #14
                            Although this thread is pretty old, but about the topic I was searching I want to pick up the ideas.
                            Weather is getting worse and ideas for indoor hiit might be welcome.
                            I do exercises with kb at the moment.
                            Today (lighter version because recovering from a bad cold): 10 kb swings, 8 hindu push ups, 10 swings, 7 push ups...down to 1 push up.
                            It took me 7 min today. Could be better.
                            When I am fitter I increase the weight of the kb or do one arm sings (5 each side) and do regular push ups starting with 10 down to one.
                            If you want to focus on the legs you can do squats instead of push ups or do both and start with 5 rps of each exercise...plenty of room to play around.
                            But most important: you should be able to do the swing correctly!

                            If I am at the gym I like the hiit on the stair master for the legs: 25sec on, 35 off repeat 4 times, 2 min light stepping and another round. After that 10-15 min walking on the woodway treadmill. It is slightly curved and that makes it harder than a regular one to walk on.
                            Hope for more ideas
                            Last edited by gergirl; 10-24-2014, 02:18 AM.

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                            • #15
                              Originally posted by not on the rug View Post
                              -the "deck of cards" workout. pair each suit with a particular exercise. EX: spade=bodyweight squat, heart=pushup, club=pullup, diamond=burpee. flip a card. do whatever the card tells you to do. Ex: 8 or spades = 8 squats. flip through the entire deck without stopping.
                              This is great fun actually. I do this as part of our pre-season for soccer. We do:

                              Hearts: push ups
                              Spades: burpees
                              Clubs: squats
                              Diamonds: lunges
                              Any Jack: 50 yard sprint
                              Any Queen: 100 yard sprint
                              Any King: 100 yard sprint x 2
                              Any Ace: lap of the pitch

                              So in the end you would have done 44 push ups, burpees, squats and lunges, 4 x 50 yard sprints, 12 x 100 yards sprints, 4 laps of a pitch.
                              Last edited by Steady; 10-24-2014, 02:40 AM.

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