Sprint into Spring series 4.25.2021

Updated: May 6, 2021

Sprint into Spring series

Week 4.25.2021


Circuit A) 4 rounds (rest 60sec after each round; add weight)

Circuit B) 3 rounds (Rest 60 sec after each round; add weight)

Circuit C) 4 rounds (Rest 60 sec after each round;)

**for this circuit, try to transition smoothly from one exercise to the other, while keeping your heart rate up. Each round should be done in 90sec or less**



Warm up) 12 min TIME CAP:

**Complete all exercises on the list within the 12 min timecap**

  • 1000m bike erg (damper 5 or higher)

  • 25 cal row

  • 15 cal echo bike

  • 400m run

**set a timer for 12 min, try to complete all exercises within that time frame. My weakness is running. My goal is to be able to still keep a good 400m pace after my legs are fatigued**

STRENGTH: Barbell Back Squats (4 sets x 10 @ moderate weight)

**higher reps at a moderate intensity has been shown to build muscle, endurance and burn fat**

  • 1x5 (warm up to a moderate load)

  • 4 x 10 @ RPE 5.5-6 (usually about 60% of your heaviest squat)

Leg accessories: 3 x12

(make sure to take time to stretch and roll before after workouts!!)


Wednesday/ AIR-conditioning

WOD 1: (this is one we did previously; my time was 15:26)

  • 800m row

Then directly into….THREE rounds of:

  • 5 hanging leg raises (straight legs)

  • 10 push ups

  • 15 air squats

Directly into ….

  • 400M RUN


  • 5 hanging leg raises

  • 10 push ups

  • 15 air squats

Directly into…

  • 800m ROW

(tag me and post your time)

AWESOME-TO-THE-CORE (remember that quality is the goal here)

TWO rounds:

**do not rest until after the last single arm plank**

TWO Rounds:

Rest then repeat once more


THURSDAY/ Deadlifts

Warm up: 2x

Strength: Deadlifts off blocks (Sumo, Conventional, or hex bar)

  • 1x5 warm up

  • 6x5 (working set; building in weight)

Sumo block deadlifts: https://youtu.be/uSfp10Hv02w

Conventional block deadlifts: https://youtu.be/x9-BMfIlMkg

Hex bar deadlifts off blocks: https://youtu.be/KSAOcfqkvIw

** Don’t ever be afraid of deadlifts. The deadlift is one of the most important and beneficial strength movements for overall muscle strength, building, and core strengthening. Out of all the strength exercises, the deadlift is the most functional and best carryover towards our daily lives**

Accessories to the pull: 3 sets x 10 reps each:

**note: make sure to watch the video on back extensions. It is a controlled move. I should not see anyone flying up and down doing this exercise.**

Finisher: new move...Copenhagen plank


2 rounds per side: 30sec each side



**here’s an oldie from the board workouts a few years ago...strong man fridays conditioning**

Circuit A)15 min AMRAP or at least THREE rounds:

Rest 2-5min

Circuit B) 4 rounds:

  • 10 tire flips

  • 50ft sled push

  • 20 wall balls (can be done outside)

  • 50ft farmer carry (30lb DB’s or heavier)

Circuit C) HIIT on a machine...i.e, row, bike erg (damper 5), or echo bike

  • 8 rounds...30sec on ... 30-sec rest

(add the total number of calories; tag LBS, I’ll choose a winner)

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For those that interested; here is the link to the membership for Freedom Barbell! Hope you join! I’ll need a workout partner 😉 https://www.freedom-barbell.com/personal-training thanks again for all