Crazy, Effective Workout

I’m so loving cross-fit!  The intensity is addicting for me.  Mind you on Friday, I was gassed after that workout!  I think that was the hardest I’ve ever worked.

Anyway, today I wanted to share one of my favourite workouts.  I was doing this 1-2x a month before cross-fit and I think it’s one of the reasons I was ready to up my game.

They are EVIL treadmill Sprints.  Evil, yes, but the benefits are huge:

  • Burn off body fat while still retaining muscle
  • Train and strengthen your cardiovascular system
  • Develop your body’s ability to tolerate a high level of intensity for a longer period, making you stronger and more resilient overall
  • Improve fat and carbohydrate oxidation in skeletal muscle  (AKA burn off more fat and do it more effectively)
  • Challenge the fast-twitch muscles that help build more strength & power
  • Develop mental toughness and resilience
Workout Level 1: Just the Sprints

If sprinting is new for you, start here & adjust your speed and incline according to your fitness level.

Round 1
  • For 3-4 rounds:
    • Treadmill at 7.5 mph and 7% grade incline for 25 sec.
      • Adjust your speed and incline to suit your fitness level
    • Rest until Heart Rate returns to 125 Beats per minute.  If you don’t have a HR monitor, rest until you feel you can do another sprint.
  • Rest 2-3 minutes
Round 2
  • For 3-4 rounds:
    • Treadmill at 8.5 mph and 8% grade incline for 20 sec.
      • Adjust your speed and incline to suit your fitness level
    • Rest until Heart Rate returns to 125 Beats per minute. Same as above,  If you don’t have a HR monitor, rest until you feel you can do another sprint.

When this becomes to easy, progress to

Level 2: Sprints & Abs
Round 1
  • For 3 rounds:
    • Treadmill at 10 mph and 10% grade incline for 25 sec.
      • Adjust your speed and incline to suit your fitness level
    • 20 Sit Ups
    • 20 Russian Twists
  • Rest 2 minutes
Round 2
  • For rounds:
    • Treadmill at 11 mph and 10% grade incline for 20 sec.
      • Adjust your speed and incline to suit your fitness level
    • 20 SB Forward Ball Rollouts
    • 20 Ab Knee Slides

Then finally progress to

Level 3: Sprints & BB complexes instead of abs (really, Janet? Really?)
10 rounds: 1 minute on/1 minute off
  • 60 meter sprint (Incline at 0%; Speed as fast as you can go for 60 meters)
  • AMRAP (As Many Reps as Possible) Hang Clean, Press, Front Squat

If you want to keep track and push yourself more every time.  Keep score and count your total reps of Clean, Press, Hang movement in 10 sets.  Each time you perform this workout try to beat your last score.

Break as much as you need to but as little as possible.  Remember to use good form!

For all phases, remember to:

  • Warm up
  • Only do what you’re comfortable with
  • Respect the speed of the treadmill
  • Take breaks when you need too (as much as you need, but as little as possible)
  • Keep good form and control!

How to Videos:

  • Treadmill Sprints  here
  • Hang Clean, Press, & Squat  here

Remember: If you ever have any questions about the how or why of any of the points we discuss, I’m available. I hope you’ll consider me your own personal resource when it comes to your nutrition and your health in general.