How to do the Sprint, step by step
- Warm up thoroughly, including a few build-up runs.
- Start from a standing start with your torso leaning slightly forward.
- Drive your first steps hard back into the ground, staying low.
- Gradually come upright and actively drive your knees forward.
- Pump your arms hard between hip and chin height.
- Run through past the finish line instead of stopping abruptly.
Common mistakes and how to fix them
- Sprinting without a warm-upadd some build-up runs first
- Torso twistingdrive your arms straight forward and back
- Slowing down before the linerun all the way through it
How to scale the Sprint
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Shorter distance
- Run at about 80 percent
- Hill sprints on a gentle incline
Benchmarks with Sprint
- Holbrook10 rounds, each for time: 5 Thruster 52.5 kg, 10 Pull-ups, 100 m Sprint; 1 min rest between rounds
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.