Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

Week2: increase your speed .2-.5mph on each sprint! This will cause more exhaustion in your sprinting set. Immediately go to core with elevated heart rate. Core circuits will remain the same, but be more internal with explosive stands and slams if applicable! **Sprint Workout Overview** Today’s focus is building up to an all-out 15-second max-effort sprint. The paces programmed in the app are just suggestions, PLEASE adjust based on your comfort level and speed capabilities. **Work-to-Rest Ratio** The rest period matches your sprint duration: - Longer “sprint/fast jog” distance = more rest time - Shorter sprint distance = less rest time - The goal is to work up to giving true max effort for the full 15 seconds - you will need your easy effort jog pace to all out sprint! **Treadmill Management Tips** For the second sprint round, you’ll likely need to hop off the treadmill during rest periods since the treadmill won’t slow down and speed back up in time. Options: -Hop on/off: Step onto the side rails during rest - Pause function: Use the treadmill’s pause button between intervals and adjust speed. - Extended rest: If you’re uncomfortable hopping on/off, add extra time to account for treadmill deceleration/acceleration 👉🏽👉🏽Alternative Cardio Options You can substitute the treadmill with: - Bike, elliptical, or stairmaster (same time intervals) - Jump rope (building to max intensity) - Outdoor track or open grass area 💪🏼💪🏼Strength-Based Alternative Prefer weights? Try thrusters with increasing weight as time decreases: - Start lighter for the 1-minute interval - Progress to your heaviest set for the final 15-second effort - Same work-to-rest ratio applies​​​​​​​​​​​​​​​​ Or Burpees with the same time increments