4.29.20 At-home Workout

Today we've got a real sprint workout. I love this format cause the workout "speeds up" as you get closer to the end. The goal of this workout is to go as hard and fast as possible (AFAP) on the run and use the air squats as recovery. If FAST isn't in your wheelhouse, just shoot for constant movement with little or no breaks.



Find a consistent pace early on to get a feel for how the workout will go and increase speed as you see fit.


10-9-8-7-6-5-4-3-2-1 sets of Air Squats and a 100 meter sprint between each set.


This workout is intended to really work the Ventilation System (aka cardio) through the sprinting. The harder you push on the run, the more aerobic benefit you'll receive.

The run will tax your muscular fatigue and build up your Plumbing System (bigger pipes [arteries & veins) to deliver fluids and flush waste from the muscles) and the Air Squats are intended to be an "active rest".

The legs are really gonna feel like jelly when you're done so click the links below for some fantastic movement demos from our coaches to really stretch out afterwards.... and don't forget to warm-up also!!

Couch Stretch

Alternating Quad Stretch

Calf Stretch


Coach Fergs~



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Alvin CrossFit

1110 E Highway 6

Alvin, TX 77511-2570

281.940.9859

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