Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Week 4: Final Week of the Forge Program Welcome to the final week! I’m so proud of you for doing something new and different with this program and I hope you’re feeling badass! If you feel great keep the speeds the same as last week. If you need more rest go back to week 1 sprint and rest time intervals. What’s Next: After this week, you’ll enter Testing Week to measure all the gains you’ve made during the Forge program. Then we’ll launch into an exciting new training phase designed specifically for the holiday season! ……. **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