Sprint Repeats - Optimized Version…

Warm-up

* 0.5 mile walk to gym

Intervals (10x)

* Walk 0.10 @ 3.3 

* Sprint 1: 0.10 @ 6.5 

* Walk 0.10 

* Sprint 2: 6.7 

* Walk 0.10 

* Sprint 3: 7.0 

* Walk 0.10

*Sprint 4: 7.5 

* Walk 0.10

* Sprint 5: 7.7 

*Walk 0.10

* Sprint 6: 7.9 

* Walk 0.10

* Sprint 7: 8.1 

* Walk 0.10

* Sprint 8: 8.3 

* Walk 0.10

* Sprint 9: 8.4 

* Walk 0.10

* Sprint 10: 8.5 

Target Metrics

* Average HR: 132-135 bpm

* Peak HR: Don’t chase peak HR 

* Recovery: HR should drop 25–40+ bpm during each walk

* RPE: 8–9/10, not all-out

*increased speed from last time. Range was 6.5-8.5

AVG HR - 138 BPM

MAX HR - 196 BPM

Last Time:

AVG HR - 131 BPM

MAX HR - 195 BPM

Recovery Afterward

* Walk 1.62 miles home

AVG HR - 105 BPM

MAX HR - 131 BPM

Full Body B — optimized order…

1. Inverted Leg Press — 

 (steeper machine) 

• Warm-up: 1 × 12 @ 360
• 2 × 8 @ 450
• Platform is 100 pounds
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press, Flat 

• 8-7-8 @ 320-335-345
• 345 was 1 RIR

2B. Lying Leg Curl

• Warmup 1 x 8 @ 70
• 2 x 8 @ 85
• Alternate with the press.

3A. High Machine Chest-Supported Row

• 6-6-6- @ 360 
• Last set was 2 RIR
• Minimal torso movement

3B. Leg Extension

• 1 × 8 @ 190
• Alternate with the first rowing round, then finish the remaining rows normally.

4A. Sternum Pull-Up

• 2 × 7
• Stop around 1–2 RIR

4B. Standing Calf Raise

• 2 × 8 @ 250
• Full stretch and pause.

5A. Low-to-High Cable Fly

• 2 × 15 @ 50

5B. Rear-Delt Machine Fly

• 2 × 12 @ 140
• Maintain 2 RIR

5C. Six-Way Delt Raise

• 2 × 8 @ 10
• Maintain 2 RIR

6A. Rope Hammer Curl

• 3 × 8 @ 130
• Strict curl 

6B. Overhead DB Extension

• 2 × 8 @ 75
• 75 was 1 RIR
• Pair with the first two curl sets; finish the third curl set alone.

6C. Incline Curl

• 1 x 8 @ 30

AVG HR - 110 BPM

MAX HR - 149 BPM

Recovery walk home:

1.49 miles   

AVG HR - 114 BPM

MAX HR - 124 BPM

Zone 2 Walk…

2.50 Miles - 36:24 - 14:35 AVG

AVG HR - 107 BPM

MAX HR - 130 BPM

Cash out: 20 consecutive neutral L-Sit Pull Ups

Full Body A — optimized order…

1. Warm-up
• 0.5-mile walk
• Empty-bar high-pull rehearsal

1. Barbell High Pull — standalone
• 2 × 5 @ 135
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Hammer Bench Press

• 8-7-7 @ 320-335-345
• 345 was 0 RIR

3B. Underhand Close-Grip Pulldown

• 2 × 8 @ 220
• Underhand Grip
• Alternate with press; allow roughly 2½–3 minutes before repeating each exercise

4A. Lying Leg Curl

• Warm-up: 1 × 12 @ 65
• 2 × 8 @ 82.5

4B. Leg Extension

• 2 × 8 @ 190
• Alternate these; approximately 2 minutes before repeating each exercise

5A. High Machine Chest-Supported Row

• 8-7-7 @ 340-350-355
• Last set about 1 RIR

5B. Standing Calf Raise

• 2 × 10 @ 250
• This pairing keeps the row fresh without stressing your lower back

6A. Dip Machine

• 2 × 8 @ 230
• Keep 1–2 RIR

6B. Preacher Machine Curl

• 2 × 8 @ 110

6C. Behind-the back  Curls 

• 2 × 8 @ 70
• Then, 12 @ 50

7A. Pec Deck

• 2 × 12 @ 160
• Controlled stretch without forcing maximum depth

7B. Machine Lateral Raise

• 3 × 12 @ 27.5
• Stop before momentum or shrugging takes over
• Last set only got 8 

7C. The Six-Way Delt Raise

• 3 x 8 @ 10-15-15
• Fried me pairing with raises 

AVG HR - 107 BPM

MAX HR - 127 BPM 

Recovery Walk -

.53 miles 

AVG HR - 109 BPM

MAX HR - 118 BPM