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WOW: Sprint Complex
Posted By Mark Sisson On November 29, 2010 @ 8:31 am In Workout of the Week (WOW) | 7 Comments
Complete 4 (or more) in succession:
2 10-second Standard Sprints
2 10-second Uphill Sprints
2 20-second Grok Crawl Sprints
2 12-second Backward Run Sprints
2 150-meter Rowing Sprints
2 50-meter Swim Sprints, any stroke
2 quarter-mile Uphill Cycle Sprints
Warmup: 30 second Grok Squat , three light sprints at 70%.
Sprinting is an essential part of Primal Blueprint Fitness , and it comes in many forms. The standard method is, of course, the classic sprint : running as fast as you absolutely can for short bursts of time. That’s fantastic, maybe even the most effective, efficient way to reap the benefits of sprint training , but it’s not the only way. And we like to play  around here. We like to enjoy ourselves when we train.
I’d argue that as long as you’re moving yourself through temporal space with maximum intensity, it’s a sprint, whether you’re crawling, swimming, cycling, rowing, or simply running. So today’s WOW is a sampler of sorts; it’s a gentle nudge in the direction of variety . After today, you can stick to running if none of the other sprints appeal to you, but I only ask that you give it your all and branch out a bit for this WOW. You may find something you like. Maybe you’re still not comfortable running. Maybe you’re nursing an injury  that prevents true sprinting. If so, this could be the perfect WOW for you.
I’ve covered sprinting  before and you’re probably aware of the basic method. So, to begin, do a couple standard sprints. Go all out, and be sure to rest in between each. This isn’t HIIT; this is trying to go as fast as you can each time. From there, branch out. Pick three or four (or more) of the other sprint methods and give them a shot. Obviously, you’ll need a body of water for the swimming one, a rowing machine (or actual water vessel) for the rowing one, and a bike for the cycling one, but I’m sure you have access to at least one of those.
A few things to remember:
These are estimated times and distances. Use them as guidelines, but if you find you can’t maintain top speed for, say, a quarter mile on the bike or 50 meters in the pool, find a time or a distance that allows you to really sprint. The sprint, the max effort, is the important part here.
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 sprinting: http://www.marksdailyapple.com/what-are-tabata-sprints/
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 WOW Archive: http://www.marksdailyapple.com/primal-blueprint-fitness/workout-of-the-week-archive/
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