Thursday 12 October 2006: CRAWL...SPRINT















CRAWL...SPRINT #2

Complete five rounds.

If you are an advanced trainee and find the rest interval too long: Sprint harder, Crawl faster, Sprint and/or crawl up a hill, Perform jumping jacks during part or all of the rest interval. (Hint: If you find the rest interval too long, you aren't performing the crawl or sprint with enough intensity. In other words, adding the jumping jacks would be a sign of laziness during the work intervals, not toughness.)


Advanced & Intermediate:
  • Bear Crawl - 30 seconds
    (Bend forward and crawl on your hands and feet.)
  • Sprint - 15 seconds
  • Rest - 1 minute 15 seconds
  • Crab Crawl - 30 seconds
    (Sitting on the ground, bend your knees and place your feet flat on the ground. Rest your hands on the ground slightly behind your hips. Lift your pelvis taking the weight of your body on your hands and feet, stomach pointing towards the sky. Crawl on your hands and feet.)
  • Sprint - 15 seconds
  • Rest - 1 minute 15 seconds

Basic:

  • Bear Crawl - 15 seconds
  • Rest - 30 seconds
  • Sprint - 15 seconds
  • Rest - 1 minute
  • Crab Crawl - 15 seconds
  • Rest - 30 seconds
  • Sprint - 15 seconds
  • Rest - 1 minute

Post results to Comments.

2 comments:

Ed said...

Decided to do a jump rope/walk workout instead. The sudden cold weather seems to be aggravating my knees today!
so...

5 minute powerwalk
5 rounds of 30 second jumprope and 90 seconds of rest.
5 minute powerwalk.
stretch.

Ed

John10e said...

Advanced & Intermediate:

They sure didn't feel advanced or intermediate, just slow and hard. A real bile builder.