If you could choose just one exercise for your body, sprinting should be it. Sprinting trains the anaerobic and aerobic energy systems. It has been proven that interval sprint training not only builds anaerobic power, but also increases VO2 max as effectively as long slow distance running. The damage on your joints is far less than jogging and way more effective than walking. Sprinting builds power, strength, speed, balance, coordination, and it is fun to do. The monotony of jogging for 45 minutes to an hour can be extremely boring and is ineffective for accelerating fat loss. If you want lean, strong muscle, than sprinting is the answer.
Clean Practice. Work on your technique.
10 rounds of:
For the SWOD, continue perfecting your technique: jump and shrug, elbows high and outside, bar close to your body, pull yourself under the bar as you "drop it like it's hot", elbows high to receive the bar, and bounce up out of the "hole". It's that simple!
For the metcon, take a timer or stopwatch to time your sprints and your own rest periods. The sprints should be all-out efforts.
Post your fastest and slowest sprint times to the comments section. bc