Warm up:

2 min mat drill (trainer calls U/R/L/D)
20 inchworms (make sure you get that hammy stretch)
2 min mat drill ((trainer calls U/R/L/D)


Set a clock to repeat an alarm every :30s. Complete 1 max effort (if you are prepared for it) sprint every :30s for a total of 10 reps per exercise. Do exercises as below.

To prevent injury, consider starting each exercise at 50% of max intensity, gradually building up to 100% after several reps.

10m start & stops
10m sideways shuffle sprints (R+L=1)
10m backwards sprints
10m starts and stops

Post total sprints completed per exercise to comments.

Daily Extras -

Cover 1.25 miles. Walk it, hike it, jog it, run it, row it, jump it (1250 rope jumps - ouch. Unless you're sure your feet can take this pounding, divide this among other exercises.). Whatever. Just cover it - AFAP!

Workout Notes:

ONE week down (of 3). Don't know about you but this has been fun for me. Last week was a bear, but bearable. We'll start the week some leg sore. Pumped for that. We'll give legs a bit of a break in the middle of the week (I said a "bit") and then get them nice and stiff toward the end of the week. Yay?! Give it your all! 

Loved the comments section last week. So cool to be able to follow along with how you are doing. I got much inspiration from that.  

  • Trainer calls the mat drills at her/his discretion. If you are offsite, you should aim to do all 4 movements, at least, 2x per minute.
  • Starts and Stops - You are to accelerate to your max speed and come to a complete stop before the 10m line.  Concentrate on keeping your back strait, head up and eyes forward.  Drive knees toward your goal.  

    Sideways Shuffle Sprints - You are to accelerate to top speed, then come to a complete stop WITHIN 10 meters each time.  Again, back strait, head up and eyes forward.  Accelerate hard down-range using the up-range foot.  Do NOT cross legs between strides. 

    Backwards Sprints - Back strait and head up as before, but only keep the eyes up for the first 4 steps off the line.  You'll need to look down as you approach the line, but do not bow your back.  Keeping your body centered directly above your COG is essential to not falling down!  Never lean too far forward, or backwards.  In general, longer steps are better, but there is a limit to this (as with everything, right?).

  • This workout is cool.  By accelerating forward to top speed within a short distance, you tax and shape mainly the posterior portion of your lower body.  Then, by hitting the brakes and decelerating to a stop in the same short distance, you tax and shape the other side (anterior).  This lends to perfect balance in your lower body. 

  • Most people make the mistake of thinking that a sprint workout is all about using the lower body and lungs.  It is not.  Sprinting taxes the entire body, ESPECIALLY the core. It is one of the reasons sprinters look like this.  Give it your all today to get the most benefit.

  • A word of WARNING - Last time we did this workout, most of us became "Thrust-O-Sore."  It was super sneaky. A lot of you walked out the door saying "THAT was a HELLth week workout? You missed us, man. Good try, but it was too easy ..." Many of these said same folks didn't walk right for a week. If you haven't sprinted in a while, DO NOT complete all of these.

Weekly Nutritional Guidelines

Many of you kicked a** last week eating more naturally (no processed foods/drinks). It was ROUGH for some of us, but for those of us who stuck it out, it was also enlightening. 

Enlightening is the point. The first part of our year is focused on self-discovery. Each of us have different nutritional needs. It isn't reasonable to expect that one eating system would work best for all of us. Think about it, if a peanut will nourish you, but literally kill another, how is that so? It is so because we are all different. When my mother goes to the dentist the dentist has to put so much numbing medicine in her that it takes him the better part of an hour to get it all in. My little sister numbs up in one shot. How is that so? He's using the same chemicals. 

It is so because each of us reacts to chemicals differently. What is food? Isn't it just chemicals we eat? Isn't it then reasonable to expect we should all react differently to THESE chemicals also? 

Trust me, it is.

So, over the next few weeks we are going to do some experiments to find out which chemicals serve you best. We also hope to help you find out which chemicals don't serve you at all. Spoiler alert: The chemicals you need may be OPPOSITE of the chemicals your spouse/parents/kids/loved ones need. 

This Week's Challenge: Up Your Protein Intake. Let's see if you are a "protein person." 

This is in addition to last week's challenge.

Use THIS protein calculator to incr PRO intake to 1.0-1.5g/kg of body weight. 

  • Do NOT use your target BW. 
  • Increasing protein intake will place a higher demand on your kidneys. Give them some extra help by incr your H2O intake a bit. Everyone is different, but a couple of extra 8 oz glasses of water per day should do the trick. That's ON TOP of what you are already consuming. If you are 6'4, 300 lbs. double this. If you are that big doing heavy construction work, near the equator, in high humidity ... you get it?  

How to Dramatically Boost Your Protein - AZCentral

Let's just see how you wear a little extra PRO this week. Even if it knocks you into the dirt for a few days, stick with it over the entire week. Sometimes you have to punch through some artifact (headaches, irritability, general malaise) before you get any actual information. You should start getting info that you can rely upon by day 4,or 5. 

Keep notes of how your body tolerates a higher protein intake. Do it formally (preferably in the comments section of this website - so we can all learn from each other). Are you thriving? Some of you will be. Others of you - not so much. Cool go through it anyway and we'll change it up next week. Maybe next week's challenge is the one that will take you to the next level. 

Making some heat in the GG. Is Gator posting?