Sprint/HIIT/Metcon Workouts & Challenges page

[primalrob]

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.

[primalrob]

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.

[primalrob]

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.

[primalrob]

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

[primalrob]

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.

[cmlloyd]

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

[primalrob]

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.

[not on the rug]

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

[cmlloyd]

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!

[AdamC29]

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.