Sprint Triathlon Workout

There never seems to be a Sprint Triathlon coming up when you need one. Okay, that’s not even remotely true. Sometimes before heading into battle, we want to test our edge against something personal, maybe something meaty. Maybe it’s not even battle that interests you, maybe you’re just looking to shave off a few pounds or inches, and a leather strop will do. In that case, do I have an exercise for you!

For the sake of expediency, we’ll just call this the Sprint Triathlon Workout, and if you run into them, be sure to thank EverymanTri, or Ben Greenfield for sharing this little doozy of a workout. (They call it something else, something longer, something less catchy, but since we’re fans of expediency here at the Adrenaline Complex . . . well, there you have it.)

And now, the workout:

  • Station 1: 500m rowing machine (*bonus*: try to complete in under 2 minutes)
  • Station 2: 20 reps Front Squat to Press
  • Station 3: 0.75 mile bicycle (*bonus*: try to complete in under 3 minutes)
  • Station 4: 20 Romanian Deadlifts
  • Station 5: 0.3 mile run (*bonus*: try to complete in under 2.5 minutes)
  • Station 6: 20 Pull-ups

If this seems too lenient, try adding the following:

  • Challenging Time Limit Goal for 1 round: 11 minutes
  • Sprint triathlon experience: Go for 3 rounds with a 30-60 second breather between rounds.
  • Masochistic experience: Ditch the breather.
  • Ben Greenfield award of excellence: Nail 3 rounds in 33 minutes.

If you work out in a large area gym, or more than two people are in your gym at the same time, you might run into severe time restrictions, so you might want to be more flexible with your usual gym time, or just keep track of the time spent at each station, and consider yourself lucky for all the extra breathers you get. Anyway, this is a good baseline for establishing strengths & weaknesses, and who knows, it might even help when a Sprint Triathlon does pop up on your calendar.


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