7:03 mile
Active Stretching
Snertz Workout for time (detailed explanations):
4 x 100 yard strides
2 x 40 yard grapevines
2 x 40 yard side shuffles
2 x 40 yard high knees
2 x 40 yard butt kickers
2 x 40 yard power skips
30 x push-ups
100 x crunches
4 x 15 ground jumps + 40 yard sprint
4 x 15 tuck jumps + 40 yard sprint
30 x push-ups
100 x crunches
2 x 40 yard lunges w/ full twist
2 x 40 one-legged hops (20 yards/leg)
2 x 10 two-footed forward cone hops
2 x 10 two-footed sideways cone hops
30 x push-ups
100 x crunches
10 x 5-10-5 yard shuttle runs
10 x 40 yard sprints
4 x 100 yard strides
Total time: 25:27
2 comments:
Your first snertz took you 49 minutes...your next one took 31, and now you are down to 25...how did you get the big improvement in time...just overall getting in better shape? On the website the guy takes about 45 minutes (guessing he includes the mile in his time?)...jw...cause I have done this workout twice and times were 44ish and 40ish.
I think it depends largely on how you approach the workout. The first time, I took my time between exercises and pushed the speed on the exercises themselves. The last 2 times, I went for the fastest overall time I could achieve. The biggest way to decrease the overall time is to decrease the rest times. The speed in which you do the individual exercises will only vary a few seconds either way.
So, basically I just plodded my way through, resting hardly at all, and turned the workout into a purely endurance one. I certainly wasn't sprinting the sprints, that's for damn sure, although I was going about as fast as I could at that point of the workout.
I think this approach is good for early in the season and will help build a solid endurance base without being overly slow-twitch; and it's definitely a mental challenge to force yourself continue on without resting.
As the season progresses, my overall time will probably increase as I take longer rests in order to run the individual exercises faster. I could see myself taking over an hour in September/October in order to truly sprint every exercise.
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