There may be no two activities more suited to the human body than running and jumping. In this workout, you’ll take them both on.
In the process, you’ll build your stamina and lung capacity, while simultaneously challenging your mind — this workout is for time.
The “Track Star” Workout
3 Rounds for Time:
- Run 400m
- 20 Jumping Air Squats
Start a timer, and run 400 meters as rapidly as possible.
Immediately after you cross the finish line, transition into 20 jumping air squats — ending each squat with a jump high enough to open your hips fully and have both feet leave the ground. Strive for continuous squats.
Repeat twice more, for a total of three rounds, with no rest between rounds. Your score is the total elapsed time to finish all three rounds.
A note on distance: Ideally, perform this workout at a track (where one lap equals 400 meters). If no track is available, know that 400 meters is roughly equivalent to a quarter mile, and you can lay out a course on any road using Google Maps or MapMyRun.
To perform a jumping air squat
- Start at standing with your feet at shoulder width and your weight slightly biased toward your heels.
- Sit back as if you’re sitting into a chair, pushing your butt back and down.
- As you sit back, push your knees outward (without moving your feet). This will create room for your hips. Keep your eyes level and your chest up, creating a flat back.
- Sit back until your upper leg is just below parallel with the ground.
- As you return to standing, smoothly transition into a jump, opening your hips all the way and leaving the ground.
- Land with bent knees, and begin the next repetition.