Shawna Cole

Hometown:
Unknown
Gym:
Gender:
Female
Age:
--
Height:
--
Weight:
--

March 30, 2020

Performed at: G2 GYM
Workout Name: Sprint Day
Description: Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return
Results: 67m 13s
Workout scaled
Warmup: Pick four of the dynamic drills and two starts for your warmup. Perform each drill for 10 to 15 meters, then turn around and repeat back to the starting line. Perform each start twice at 60 percent speed through 20 meters.
Dynamic Drills

A-Skip
B-Skip
Straight Legs
Fast Legs
Power Skip
Bounding
High Knees
Backward Running
Cooldown: - 5-10 minutes of easy effort running or run-walking after your tempo, speed, or other quality running
- 3-5 minutes of brisk to then gentle walking
- 5-10 minutes of total body stretching (include foam rolling in the warmup routine or 2-6 hours after hard workouts)

2 similar workouts

Date Name WorkoutDescription Results
04/14/2020 Sprint Day Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return
62m 04s
Performed as RX
03/30/2020 Sprint Day Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return
67m 13s
Workout Scaled