Sprint Intervals
Friday, March 27th, 2026
Sprint//AMRAP//21 min
Rx
3 Rounds: AMRAP 4:00 - 20/16 Cal Bike - 50ft Double DB Walking Lunges (50/35) - 8 Devils Press (50/35) - Max Burpee Broad Jumps in remaining time Rest 3:00 between rounds Score = total burpee broad jumps
Level 2
L2: 16/12 Cal, DB 40/25
Level 1
L1: 12/10 Cal, DB 30/15, regular burpees
Goal: Three all-out sprints
Stimulus: Bike spikes HR, lunges uni-lateral, devils press explosive, burpee broad jumps max effort. Rest is real rest.
Movements
bikedumbbell-walking-lungedevils-pressburpee-broad-jumpburpee
Equipment
assault-bikedumbbell