Archives for Sprints


Tuesday Workout

6 x 50m Single Leg Hop
6 x 50m High Knees
8 x 200m Sprints
8 x 100m
10 x 20m Starts

2km run

Friday Workout

8 x 100m Sled Pull @ 30kg
8 x 50m Single Leg Hop
8 x 40m Acceleration Run with 5m rolling start
8 x 20m Sprint Starts

Monday Workout

8 x 400m Sprints (2min rest between)
100 Pull Ups

Monday Workout

Intervals

30 x 100m sprint (100m in 20secs, 40secs rest)

2km Run

Thursday Workout – Sprint Training

4 x 50m Bounds
4 x 20m High Knees (fast)
4 x 50m Single Leg Hop
6 x 400m Sprints
6 x 200m Sprints
6 x 20m Starts

2km slow jog

Wednesday Workout


 

8 x 400m Sprints
4 x 200m
2 x 100m

20km Bike ride

Tuesday Workout


8 x 200m Steep Hill Sprints
4 x 100m Steep Hill Sprints
(Walk down as recovery)

6 x 2min BOSU Single Leg Balance
6 x 20 BOSU DB Snatch @ 24kg
6 x 10 BOSU Double Kettlebell Clean & Press @ 24kg
4 x 1min BOSU Single Leg Balance

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Thursday Workout


24 x 20secs sprint (100m)/40secs rest
5km run

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.