“Attempt the impossible, in order to improve your work.” – Brian Tracey

5 rounds, 4 mins each, for max reps of:

Run, 300 m

15 Toes-to-bars

max reps in remaining time Row or Bike Calories

Rest 4 mins

Today’s workout is 1 of 3 variations of this “tri-sprint” workout
We’re looking to maintain a fairly high intensity, as the movements are very simple and there is rest built in
As a general time line, we’re looking to complete the shuttle runs/run and T2B in about 90 seconds each, giving 1 minute to complete max calories on the rower/bike
Adjust the numbers or place a time cap as needed to give athletes at least 1 minute on the rower/bike each round
The score is total calories on the rower/bike over the 5 rounds
If short on machines, stagger athletes on opposite 4-minute windows

If raining or too cold, place cones 10 meters apart for the shuttle runs
Every time one part of the body crosses the line, a rep is counted

These should be performed in no more than 2-3 quick sets
toes as high as possible (consecutively)
kipping leg raises
kipping knees to chest
x30 abmat situps

The goal of any interval workout is to stay fairly consistent across each round
We’d rather see 20-20-20-20-20 calories than 40-30-15-10-5 calories across the 5 rounds
Both scores add up to 100 reps, but we likely got more out of the workout by holding 20 calories across
Use the first round to feel things out
Come out at about 80-85% and see if you can hold or increase intensity with each round “