Thursday 3 December 2009: CRAWL...SPRINT #2



Same workout for everybody today, but adjust the intensity according to your ability.


Complete as many rounds as possible in twenty minutes.

  • 30 seconds Bear Crawl
  • 15 seconds Sprint
  • 30 seconds Crab Crawl
  • 15 seconds Sprint

Advanced trainees should rest as necessary between rounds.


Intermediate and Basic trainees should rest as necessary during each round.


30/30 = 30 seconds work, 30 seconds rest, repeat for specified repetitions
15/45 = 15 seconds work, 45 seconds rest, repeat for specified repetitions


Post results to Comments.


Anonymous said...

this one is going to be deliciously brutal , cant wait for tomorrow

10timesbetter said...

This is a good and useful blog and i will have a look at this blog in more detail and maybe try some of the training. i bought some home fitness equipment recently and have dumbells, tricep bat and weight bench to get started.

Chanelle said...

Loooooove this exercise.It will work your butt thoroughly.

Pamm Ohlinger said...

Not to be a wimp, but how do you do this workout during the winter in Ohio? Should I do the bear crawl and crab walk indoors and substitute sprinting with jumping rope?

JME said...

Exactly. Jump rope, squat thrusts, jumping jacks, plus crawling up and down a hallway or around a living room.

Do whatever it takes to modify the workout. The daily workout is a template, nothing more. Adjust it to meet your needs.