Thursday 10 Jan 2008: SPEEDPLAY

New sprint workout


Perform intermittent sprints of varying lengths and intensities during brisk walking and easy running (or jogging) for twenty minutes.

Today's workout involves random combinations of fast walking, easy running, and sprinting. After several minutes (~5 minutes) of powerwalking and/or easy running, begin performing intermittent sprints. Vary the length and intensity of each sprint (E.g. Sprint for twenty seconds, jog for 90 seconds, sprint hard for ten seconds, walk/jog for two minutes, etc.).

If you are unable to recover sufficiently by jogging, reduce your pace to a walk. Go slower at first than you think is necessary. It is easy to overdo it on this workout. Vary your pace every one to three minutes throughout the twenty minutes training session.

Ideas to incorporate in your workout:

  • High intensity sprints of 8-15 seconds
  • Medium intensity sprints of 15-30 seconds
  • High/medium intensity running for 1-3 minutes
  • Sets of Jumping Jacks, Burpees, Mountain Climbers, or Jump Squats
  • Sets of Squats, Lunges, or Pushups
  • Bear Crawling or Crab Crawling

Post results to Comments.


Anonymous said...


I just stumbled on your site yesterday. This is awesome. I have been following Crossfit for some time, but cannot always do the workouts due to lack of equipment or lack of skill. I love the way your workouts are designed for all skill levels. And I agree that the pushup is perhaps the greatest exercise on earth (right behind the burpee).

Keep up the good work, and Thanks!

Neal J. from VA

Anonymous said...

Have you ever come across a rule of thumb for the percentage of body weight lifted for a push-up? Meaning, is a push-up for a 200lbs man the equivalent of lifting (benching) 120lbs (60%)?


JME said...


Thanks for the words. Crossfit has obviously been very effective for many people. I hope our site can be useful to you from time to time.


I have read the 60-65% figures, but the actual percentage of weight lifted during a push-up would depend upon a number of factors including the type of push-up performed and the trainee's natural leverage. I don't have to quantify how much "weight" a particular bodyweight exercise represents to know whether it is effective or not! :)