THE NEED FOR SPEED
This workout is all about changing gears. Start with 20sec of strength work at a sustained pace. Next perform 20sec of speed work as fast as you can control with good technique. Then allow 20sec pure rest before going back and repeating the strength exercise again. Repeat the set 5x before moving on to the next set.
20sec strength, 20sec speed, 20sec rest
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DROP STEP SQUAT
Drop step and squat down with hips symmetric between feet.
SPLIT SQUAT JUMP
From a lunge position jump in the air repeatedly.
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
LEG LIFT PUSH-UP
Lift a leg off the ground as you go downward in a push-up.
UNDER LEG FORWARD LUNGE
Lunge forward and pass the weight under the lead leg.
SCISSOR RUN IN PLACE
Run with straight legs in place.
1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
Hinge from hips and squat down with back straight.
HIGH KNEE RUN IN PLACE
Run with high knees.
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.
Rotate opposite shoulder and elbow toward opposite knee.