My Favorite Interval Workout

This is my absolute favorite workout to do right now. I pieced it together from some MMA stuff, as well as some agility and deceleration training from the Parisi Speed School. It’s a killer to do once, but doing it twice almost guarantees you won’t be able to do anything else the rest of the day. I’ve done it at the track, in the park, and on the stairs in our gym.

Note: videos will be added soon to illustrate the Wideouts and other exercises.

Workout / Rest

100 meters (90-95% max) / walk back to start
100 meters (90-95% max) / walk back to start
100 meters (90-95% max) / walk back to start
100 meters (90-95% max) / walk back to start
200 meters (80-85% max) / 15 seconds
20 squat jumps / 15 seconds
Wideouts (10, hold for 10 seconds, 10, hold for 10 seconds, 10) / 15 seconds
8 short-stride lunges (each leg) / -no rest-
8 long-stride lunges (each leg) / -no rest-
20 bodyweight squats / 15 seconds
400 meters (80-85% max) / 15 seconds
15 explosive pushups / 15 seconds
15 one-leg squats (each leg) / 15 seconds
400 meters (80-85% max) / 15 seconds
20 pushups / 15 seconds
10 one-leg squat jumps (each leg) / 15 seconds
800 meters (75-80% max) / 4 minutes.

***** Do the full workout two times *****