Summer Challenge – Lightning

Lightning is your speed work.  Lots of running.  Not a ton of exercises.  It should test both speed and endurance.

This is to be done on an oval track, starting from the middle of a straightaway.  Complete for time.

• 1 lap
• 25 x Jump Squats
• Sprint across the field inside the track to the middle of the straightaway on the opposite side
• 25 x SSH
• 2 laps
  • These 2 laps will begin from the opposite side of the track from where you started
• 50 x Merkins
• Sprint back across the field inside the track to the middle of the straightaway (where you started the workout)
• 25 x SSH
• 3 laps
  • Beginning back at the start
• 75 x LBCs
• Sprint across the field inside the track to the middle of the straightaway on the opposite side
• 25 x SSH
• 2 laps
  • These 2 laps will begin from the opposite side of the track from where you started
• 50 x Merkins
• Sprint back across the field inside the track to the middle of the straightaway (where you started the workout)
• 25 x SSH
• 1 lap
  • Beginning back at the start
• 25 x Jump Squats
• Final sprint across the field inside the track to the middle of the straightaway on the opposite side

Record your time at the end.

Some notes:

• Please get a warmup in before starting this workout
• The track and lap distances shouldn’t matter.  Ideally, it’s 400m (or 0.25 miles), but as long as you do both workouts at the same place, you’ll get to measure your progress.  That said, please choose anywhere that works.  Also be aware of the width of the track too, because you’ll be running sprints across it.
• It’s you versus you.  There’s lots of running and fast running in this.  Push hard but be responsible.  Especially if you do this in the heat of the day.