Track WODs

GOAL: To provide complimentary weekly track workouts to individuals wanting to dive into speed & endurance work. The workouts listed each week are what I am specifically doing. Please scale accordingly. From start to finish, everything listed should take under an hour. If you want further help with training then please email at showoutmeg@gmail.com.

5/29/13 @Westlake

Warm-up: Dynamic drills, 6 strides with increasing speed, handstand walk practice

Workout: 

Part A- 5x200m, recover on walk back, 5x100m, recover on walk back


Part B - 2 minute forearm plank hold

Part C- 5x10 ab wheel

5/22/13 @Westlake

Warm-up: Dynamic drills, 6 strides with increasing speed, handstand walk practice

Workout: 

Part A- Sprint the straight aways and jog the curves-- 4 laps around the track

Part B- 6x50yd sprints on football field, walk back to start for recovery

Part C- 2 minute forearm plank hold

Part D- 10 V-ups, rest 10 seconds, 10 suitcase situps, rest 10 seconds-- 4 rounds

5/15/13 @Westlake

Warm-up: Dynamic drills, 6 strides with increasing speed, handstand walk practice

Workout: 

Part A- 400m sprint, rest 4 minutes, 300m sprint, rest 3 minutes, 200m sprint, rest 2 minutes, 100m sprint, rest 1 minute--- these need to be at 85-90% effort.

Part B- 6x50yd sprints on football field, walk back to start for recovery

Part C- 2 minute forearm plank hold

5/8/13 @Westlake

Warm-up: Dynamic drills, 6 strides with increasing speed, handstand walk practice

Workout: 

Part A- 10x100m sprints, walk back to start for recovery

Part B- 10x40yd sprints on football field, walk back to start for recovery

Part C- Handstand walking and headstand practice. Main focus is on the core.

5/1/13 @Westlake

Warm-up: Dynamic drills, 6 strides with increasing speed, handstand walk practice

Workout: 

Part A- On football field, 100yd sprint, walk back to start, 80yd sprint, walk back to start, 60yd sprint, walk back to start, 40yd sprint, walk back to start-- 4 rounds

Part B- Walking lunges 100yd. Every 10yds drop and do 5 pushups

Part C- 3x15 ab wheel


4/24/13 @Westlake

Warm-up: Dynamic drills, 6 strides with increasing speed, handstand walk practice

Workout: 

Part A- 16x100m sprints, recover on the walk back

Part B- Tabata: hollow rocks & plank holds

4/17/13 @Westlake

Warm-up: Dynamic drills, 6 strides with increasing speed, handstand walk practice

Workout: 

Part A- 5x100yd sprint, recover on the walk back to the start; 5x80yd sprint, recover on the walk back to the start; 5x600yd sprint, recover on the walk back to the start; 5x40yd sprint, recover on the walk back to the start

Part B-10 suitcase situps, 20 plank knee 2 elbow-- 5 rounds

4/5/13 @Westlake

Warm-up: Dynamic drills, 6 strides with increasing speed, 20 unbroken pushups

Workout: 

Part A- 6x150m recover on the walk back to the start; 4x100m sprints, recover on the walk back to the start, 6x50m sprints, recover on the walk back

Part B-20 Ab Mat situps, 10 hollow rocks-- 5 rounds

4/5/13 @Austin High

Warm-up: Dynamic drills, lateral band walks down & back x1, duck band walk x1, 6 strides with increasing speed

Workout: 

Part A- 8x100m sprints, recover on the walk back to the start; 8x50m sprints, recover on the walk back to the start

Part B- Tabata abs- alternating between V-ups and butterfly situps

3/28/13 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x1, duck band walk x1, 6 strides with increasing speed

Workout: 

Part A- 5x100yd sprint, recover on the walk back to the start; 5x80yd sprint, recover on the walk back to the start; 5x600yd sprint, recover on the walk back to the start; 5x40yd sprint, recover on the walk back to the start


Part B- EMOM for 5 minutes perform 25 situps. Change situp positions each minute.

3/16/13 @Austin High

Warm-up: Dynamic drills, lateral band walks down & back x1, duck band walk x1, 6 strides with increasing speed

Workout: 

Part A- 10x100m sprints, recover on the walk back to the start

Part B- Lunge the length of the football field, every 10yds drop and do 5 pushups.

Part C- Tabata hollow body holds; 3 rounds: 20 plank knee-to-elbow and 10 V-ups

2/22/13 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x1, duck band walk x1, 6 strides with increasing speed

Workout: 

Part A- 10x100yd sprints on football field, recover on the walk back to the start

Part B- 20 1-legged V-ups with 10lb sandbell, 20 plank knee to elbow with 10lb sandbell on back

Part C- 10x50yd sprints on football field, recover on the walk back to the start

2/15/13 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x1, duck band walk x1, 6 strides with increasing speed

Workout: 

Part A- 200m sprint, rest 90 seconds, 100m sprint, rest 45 seconds-- 5 rounds

Part B- Walking lunges the length of the football field. Every 10yds drop and do 5 pushups. Change hand positions. Return with walking lunges back down the football field without pushups.


Part C- Tabata situps-- change situp style each 20 seconds.

2/5/13 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x1, duck band walk x1, 6 strides with increasing speed

Workout: 

Part A- On football field: 100yd sprint, rest 45secs, 80yd sprint, rest 45 secs, 60yd sprint, rest 30 sec, 40yd sprint, rest 30sec-- repeat 5 times

Part B- 2 sets of bleachers. Rest the amount of time it takes you to run across the home side.


Part C- 15 V-ups, 20 plank knee 2 elbow, 7 pushups-- 5 rounds


1/28/13 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x1, duck band walk x1, 6 strides with increasing speed

Workout: 

Part A- 6 x 100m sprints on the minute for 6 minutes. All splits need to be within 2-3 seconds.

Part B- 3 sets of bleachers. Rest the amount of time it takes you to run across the home side.

Part C- 6 x 100m sprints on the minute for 6 minutes. All splits need to be within 2-3 seconds.

Part D- 15 V-ups, 7 pushups, 15 suitcase situps, 7 pushups, 15 butterfly situps, 7 pushups-- 2 rounds (change hand positions for pushups)

1/21/13 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x1, duck band walk x1, 6 strides with increasing speed

Workout: 

Part A- 10 x 150m sprints, recover 2 minutes between each run. All splits need to be within 2-3 seconds.

Part B- 3 pushups, 5 V-ups (feet do  not touch the ground)-- 10 rounds

Part C- 100yd of walking lunges

1/14/13 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x1, duck band walk x1, 6 strides with increasing speed

Workout: 

Part A- Every minute on the minute for 10minuts sprint 100m

Part B- 10x40yd sprints on the football field. Walk back to start and repeat

12/19/12 @Austin High

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x2,

Workout: 

Part A- Sprint 100 yards, rest 40 seconds, sprint 80 yards, rest 40 seconds, sprint 60 yards, rest 30 second, sprint 40 yards, rest 30 seconds-- x3

Part B- 20 plank knee to elbow, 10 V-ups, 7 pushups x5

12/8/12 @Austin High

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x2, 3 rounds of 10 band squats, 10 pushups

Workout: 

Part A- 4x100m sprints on the minute. After completing the 4 sprints perform 5 clapping pushups, 15 V-ups (feet never touch the ground), 30 second side plank Right, 30 second side plank Left-- repeat the entire circuit beginning with the sprints 3 more time.

You will have completed 16 100s by the time the workout is complete.The pushups, V-ups, and plank holds are a built in active rest after each set of 4x100s.


11/27/12 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x2, 3 rounds of 10 band squats, 10 pushups

Workout: 

Part A- Bleachers. Run across home side and back without rest. Full out effort. 
Part B- More bleachers. Sprint straight up 1 set of stairs, perform 10 jumping squats at the top of the bleacher run, jog back down the bleachers, perform 10 tricep dips. Rest 45 seconds. Complete 10 total rounds. 
Part C-  15 v-ups, 20 second hold position with knees bent balancing on butt and then right back into V-ups. Repeat the cycle 4 times. Legs never touch the ground. If you need a break then rest in the seated hold position
Part D- Bleachers. Run across the home side with everything you have left

11/7/12 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- Bleachers. Run across home side and back without rest. Full out effort. 
Part B- On football field, 10x100 yard sprint. After sprint, jog 50 yards back and then walk the remaining 50 yards. Once back to the start, hit it again. 
Part C- Bleachers. Run across home side and back without rest. Full out effort. 
Part D- 30second side plank, right followed by 7 pushups; 30second side plank, left followed by 7 pushups. 3 total rounds

10/22/12 @McCallum

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- 1 mile fartlek. Sprint the straight aways, jog the curves.
Part B- On football field, sprint 50yards, 7 pushups (mixed variation), 20 walking lunges. 8 total rounds
Part C- 10 ab wheel, 10 butterfly situp, 9 ab wheel, 9 butterfly situp, 8 ab wheel, 8 butterfly situp...all the way down to 1

10/11/12 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- On football field. Sprint 40yds, rest 30 seconds, sprint 60yds, rest 30 second, spring 80yds, rest 1 minute. Complete entire cycle for 5 total rounds
Part B- 10 V-ups, 20 plank knee-to elbow, 10 butterfly situps, 20 plank opposite knee-to-elbow, 10 suitcase situps, 20 plank knee-to elbow-- 2 rounds

10/2/12 @McCallum

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- Every minute on the minute sprint 100m-- 6 rounds. Rest 3 minutes. Repeat. Keep splits within 2 seconds of each other.
Part B- Lunge 50 yards. 15 pushups. Lunge 50 yards. 15 pushups.
Part C- 6 minute abs. Perform 25 situps (use a variety of different situps) every minute. The faster you work, the more time you have to rest.

9/19/12 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- Done on the football field. Sprint 50yards, walk 50 yds, sprint 100yd, rest 30 seconds--- 5 rounds.
Part B- Bleachers. Full home side stadium of bleachers across and back. Rest 3 minutes. Then run just across.
Part C- 10 ab wheels, 10 V-ups, 10 pushups- 4 rounds

9/13/12 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- Done on the football field. Sprint 40yards, rest 30 seconds, sprint 60yd, rest 30 seconds, sprint 80yds, rest 45 seconds-- 6 rounds.
Part B- On football field going from sideline to sideline--> Walking lunge 35lb kettlebell or sandbag held overhead. Go across the field and back. Perform 10 pushups at the start, 10 pushups at the end of the 1st trip, and 10 pushups at the end of the last trip.
Part C- 10 ab wheels, 20 seconds hollow body- 3 rounds

9/5/12 @Westlake

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- Done on the football field. Sprint 50yards, rest 30 seconds, sprint 100yd, rest 30 seconds, sprint 50yds, rest 30 seconds-- 6 rounds. If the flow makes sense then walk 50m between sprints or rest 30 seconds.
Part B- On football field--> Walking lunge 10yds with 35lb kettlebell or sandbag, drop and do 5 pushups. Go the entire length of the football field.
Part C- 6 minute abs. On the minute perform 20 situps for 6 minutes. Go through the following ab exercises: situps, V-ups, butterfly situps, suitcase situps, hollow rocks, situps

8/29/12 @Austin High

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- Sprint 50m, jog 100m for 5 laps. There should be a significant difference between the sprint and jog.
Part B- 10 V-ups, 10 ab wheel x 4. 50 wall runs.

8/22/12 @Austin High

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- 4x200m, rest 60 seconds between each round. Keep splits within 2 seconds of each other; 6x100s on the minute for 6 minutes
Part B- 10 pushups, lunge to 50yd line, 10 pushups, finish lunging the length of the football field, 10 pushups, repeat the same thing on the way back

8/15/12 @Austin High

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- 8x200m, rest 60 seconds between each round. Keep splits within 2 seconds of each other

Part B- Tabata hollow body supersetted with 5 pushups during 10 second break. If you cannot get 5 pushups done during the 10 second break, then drop to 3 pushups 

8/8/12 @Austin High

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- 400m, rest double the amount of time it takes to run the 400s- 4 rounds; 5 minute rest break; 200m, rest double the amount of time it takes to run the 200s- 4 rounds

Part B- 10 ab wheel, 10 V-ups- 4 rounds

7/26/12 @Austin High 

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover   

Workout: 

Part A- 300m, rest 90 seconds, 200m, rest 60 seconds-- 3 rounds

*Keep 300s and 200s for each round within 2 seconds of each sprint

Part B- Tabata: Pushups, hollow body
Part C- 100yd walking lunge

7/19/12 @Lamar Middle School 

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover 

Workout:

Part A- 6x100s on the minute for 6 minutes. Rest 3 minutes. 6x100s on the minute for 6 minutes. Rest 2 minutes. 4x100s on the minute. 

*Each 100m sprint should be within 1 second of each run. You are sprinting every minute. The faster you run, the more rest you get.

Part B- 10 ab wheel, 10 V-ups, 10 pushups (change hand positions each round)- 5 rounds

7/11/12 @Austin High

Warm-up: Dynamic drills, lateral band walks down & back x2, duck band walk x1, 6x10m sprints working on leg turnover

Workout:

Part A- 1 mile fartlek- sprint the straight aways, jog the curves

Part B- 10 pushups, 100yd walking lunges, 10 pushups

Part C- 6x50m sprints. Rest on the walk back to the start.

Part D- 20second hollow body or 10 V-ups, 5 pushups x6