WORKOUT 1: SPRINT
“Production training” workouts improve your ability to put out maximum effort, with short rest. Ultra-short, super-hard exercise intervals combine with long rests for a workout that’ll improve your power: one for a 500m row PB or white-collar boxing bout. 1 Mountain slider Work 15sec Rest 1min 30sec
Start in a press-up position with your feet on a pair of small towels or Valslides, then bring one knee and then the other up to your chest as fast as possible. Think of it like a crawling sprint. 2 Thruster Work 15sec Rest 1min 15sec
Rounds 6 Holding a pair of dumbbells or a barbell at shoulder height, drop into a squat. As you stand up, drive the weight overhead, then lower straight into the next rep.