Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...Tell Me More
2 miles for time:
400+ Meter Sprint
This workout is designed to be done with a partner or group. See the “How-to” section below for instructions.
Warmup: A couple rotations of the Grok Squat and a few 50 meter runs at moderate effort.
This workout is designed to be done with a partner and is best done on a track. From the starting line Partner 1 sprints around the track while Partner 2 performs walking lunges. When Partner 1 circles the track and reaches Partner 2 the switch is made. Now Partner 2 sprints and Partner 1 performs walking lunges until Partner 2 reaches Partner 1. At this point another switch is made. This time, though, instead of walking lunges Partner 2 will perform broad jumps around the track until Partner 1 catches up. Proceed in this manner, alternating sprints with walking lunges, broad jumps and a slow walk (the one reprieve in this WOW) until both players have completed 8 laps (2 miles).
Note your total time. Record it in today’s comment board, and use it to compare to future times.
Tip: This is a timed, high-intensity WOW, so I do encourage you to push yourself. That said, keep in mind that you will likely be performing walking lunges and broad jumps for 1 1/2 minutes or more at a time. And, admittedly, your sprints by the end of this workout will likely look more like a jog than an all-out sprint. Thus, it may pay to pace yourself.