Stadium Sprint Training Plan: Day 9 - HIIT

Stadium Sprint Training Plan: Day 9 - HIIT
Presented by Spartan Training®

As with yesterday’s pulling workout, we are building on our foundation this week.

Today, we are back to our High Intensity Interval Training. During HIIT, the goal is to continue to push your aerobic threshold. We do this by adding sprint rounds.

While our workout may look similar to last week, try using a new form of conditioning. Find a tire to flip. Pick up your slam ball or pancake. Or venture out to your favorite mountain. The possibilities are truly endless with HIIT. Play a little.


Dynamic Warm Up

Main Set: 

5 Minute Jog

24 Rounds

  • 30 Seconds of Sprints* (8-9 RPE)
  • 30 Seconds of Rest (0-2 RPE)

2 Minute Jog

*Sprints is a relative term for max cardio of your choosing

Cool Down:

Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to 3 minutes on each muscle, depending on tightness. Depending on what form of HIIT you did, your muscle tightness may vary. Use soreness and body aches as a guide to find the right muscle groups to release.

Ready for tomorrow?

Spartan Stadium Sprint Plan: Day 10

Start Stadium Sprint Training Plan from the beginning? 

Spartan Sprint Training Plan: Day 1

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