Full Body Sprint Intervals
A good old fashioned 1:3 work to rest ratio is one of my favorite interval templates for sprint work and circuit training. When using a 15 second work station, the 45 seconds is just enough time to recover to explode thru another set.
I wanted to take this common interval set up used for treadmill sprints and turn it into a full body workout - complete with “sprints” and static hold positions for “recovery”. Whether you are a wrestler, a crossfitter, or just a weekend warrior looking to improve your anaerobic threshold, you are going to love this one.
Lunge - 20
Push Up - 20
Pull Up - 10
Interval Set Up:
4 stations, each one is performed for 1 minute, with the first 15 seconds being a “sprint”, and the last 45 being an isometric hold (or in the case of the Airdyne, actual recovery). Transition from station to station as quickly (5-10 seconds) as possible. Complete 5 rounds in roughly 20 minutes.
*note: Superman push ups are shown, but any plyometric variation (clap, etc.) will work.
Air dyne - 15 second MAX EFFORT sprint, 45 seconds recovery (arms only)
Pull Ups - 15 seconds speed Pulls, 45 seconds bar hang
Push ups - 15 seconds Plyos, 45 seconds 90 degree hold
Squats - 15 seconds Plyos, 45 seconds 90 degree hold
x 5 continuous rounds
Light bike 5-10 minutes
Stretch Psoas (kneeling lunge)