Revenge of “Short Tosh”

Warm-up 2 rounds 200m run 25 Russian KBS (70/53) Drills twice: "Jack-to-a-Pull" drill 25 m run One-legged pull drills Left/Right/Both run it out Workout 4 Rounds with 1:1 rest between intervals (score: total time) 100m run 200m run 400m run Finisher 3 rounds: 4 burpees over the med-ball 8 med-ball cleans 16 med-ball twists

Alternating Long Intervals

Warmup 600 m run, dynamic mobility Curb drill: side then front/back, break into short run after each Jump rope drill Workout Run:  800m 3:00 rest 1200m 4:00 rest 800m 3:00 rest 1200m 4:00 rest 800m Pick a spot along the route, 100-200 m from the end and sprint to the finish line!  You can choose a different spot for …

Mixed Intervals (800/300)

Warm-up 2 rounds: 200 m run 20 Russian KB Swings 2 inch-worms 2 perfect lunges Drills Dynamic mobility: Carioca (arms out), power skips Wall drills, 10 changes of support and fall into 50 run Banded pulls Workout 4 rounds (35-minute cap) 300 m run rest 1:1 800 m run rest 1:1 Your 300s are all-out …

Simple Short Intervals (400m)

Warm-Up Twice: 300 m run 15 Russian KBS 10 alternating goblet lunges Drills Lean/fall drills, in POSE Make sure your position is stacked before you lean POSE Jacks Cadence, 2 minutes at a fast pace Workout 6 x 400 m sprint rest 2 minutes between intervals Let me be clear:  these are 6 WORKING sets, …