Sprints and Box Jumps.
What’s better for the legs than that? There’s a real art to suffering and if you’re good at making yourself suffer, chances are you’re good at convincing others to suffer with you. And if it’s raining while you’re doing this workout, no one will notice the tears.
Alright, snap out of it already, we’ve got some earth to scorch. Here’s how this workout goes:
Partner Up with someone of equal capabilities.
9 x 30 yard sprints
9 ea box jumps (or bench jumps, squat jumps, etc)
8 x 30 yard sprints
8 ea box jumps
7 x 30 yard sprints
7 ea box jumps
Keep going all the way down to 2 x 30 yard sprints and 2 ea box jumps.
You can rest up to 2 minutes in between rounds. If you’re wearing a heart rate monitor, let your heart rate get down to 90 bpm or so. DON’T overdo it. You want intensity but you do not want to faint. Monitor your clients carefully. Puking is not good for business – unless it’s you and then just go around the corner of the building or something (I’ve done it).
This may not seem like a full workout but like Crossfit’s Grace workout, it’s power packed. I call it “Scorched Earth”. And yes, you can make it a race against teams…
Grace Workout -> Clean and Jerk 135 pounds, 30 reps as quickly as possible using perfect form. Use 95 pounds, 65 pounds or broomstick as needed.
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