Name: Playbook - Hard To Kill Fitness - W2/D3 Sprint Intervals
Uploaded: 2025-05-22T22:22:50.235Z
Duration: 20 min
Description: W2/D3 Sprint Intervals

Izaiah contreras

Brandon

WORKOUT: Sprint intervals 🕒 20-25 mins
*6 rounds
-Sprint 100 metres 
-Rest 1 minute

*4 rounds
-Sprint 200 meters 
-Rest 2 minutes

*6 rounds
-Sprint 100 metres 
-Rest 1 minute

Sprint

Sprint intervals 1

*4 rounds
-Sprint 200 meters 
-Rest 2 minutes

Sprint intervals 2

W2/D3 Sprint Intervals

Work out was great run did more for my dog than me 😂

Mike

Good workout has a good balance of strength training aswell as cardiovascular training. Last superset destroyed me

andrew

I’ve never felt sooo prepared physically and mentally for my job as a Police Officer until I started HTK! I feel healthier and more fit than I’ve ever been!

Elliott Christman

W1/D1 Upper Body (strength/size) + Run

Jason

Wendel

W1/D2 Lower Body (strength/size)

A little stiff after leg day, hoping this program increases the distances in the future

John

For the sprint workouts if you could adjust the weight and reps to a time split / avg pace 
I think that’s better data

Chambers

W1/D3 Sprint Intervals

20 lbs vest

5000 m row 

Every 2 min alternate between 10 push ups or 15 air squats

Jesse Hall

Did something different

Try this 
20lb vest 

300 steps (24in/18in)

Every 3 minutes 

Do 
10 push ups 
10 air squats 
5 burpees

You have 30 minutes 

Good luck 

23:50 finish 

(The time it takes to do the push/air squats/burpees also adds to your 3 minute interval)

W1/D4 Full Body (calisthenics)

Manny Perez

Honestly compared to the other workouts this one was kinda easy

W1/D5 Full Body (power/size) + LIC

W1/D6 Ruck

W1/D7 DAY OFF

Jace

French press felt strange, otherwise killer workout.

Connah

This is a hard program but will definitely help me for when swat school comes around in the spring

W2/D1 Upper Body (strength/size) + Run

Cole.

It was a rough day. Missed my alarm was late to an appointment that was important for my job. Guy that I had was rude but I don't blame him. I dont know if it will affect my position but it is what it is. This workout helped a lot, Thank you. Anyone doing this program keep up the good work and keep pushing forward!!! 💪

W2/D2 Lower Body (strength/size)

Good session, it was unclear how long to allow for rest between sets. Did 30s only which resulted in big drops in rep numbers set for set. Still smoked, 10/10.

W2/D4 Full Body (calisthenics)

🔥💪 Right after thanksgiving had to bless the body with this workout !

W2/D5 Full Body (power/size) + LIC

I don’t know how this is achievable, you have to run to meet the time hack

W2/D6 Ruck

W2/D7 DAY OFF

Feeling stronger this week than I have before! PR’ing on every movement.

W3/D1 Upper Body (strength/size) + Run

Luis

W3/D2 Lower Body (strength/size)

This was really hard after the 4 mile run and then the leg day the next day, my legs aren’t recovered and just getting more sore but hopefully this process will pay off at the selection!

W3/D3 Sprint Intervals

Body is pretty drained from sprint and leg day rough day

Hunter

W3/D4 Full Body (calisthenics)

Great workout continually getting stronger

Walter

W3/D5 Full Body (power/size) + LIC

W3/D6 Ruck

W3/D7 DAY OFF

W4/D1 Upper Body (strength/size) + Run

W4/D2 Lower Body (strength/size)

W4/D3 DAY OFF

Did something different, do this instead...

Buy in: 400m sprint 
3 rounds 
10 devil presses 30/15 lbs 
15 situps 
20 air squats 
Buy out 30 burpees 

(Wear a 20lb vest for the extra) 

Have fun 

Final:15:58

W4/D4 Full Body (calisthenics)

W4/D5 Full Body (power/size) + LIC

3 rounds sandbag workout 
1 minutes plank 
30 lateral pulls w/ mountain climber 
20 ruck/SB push ups
10 sandbag thruster 
20 sandbag rows
30 sandbag power cleans 
23:51

W4/D6 Ruck

W4/D7 DAY OFF

W5/D1 Upper Body (strength/size) + Run

W5/D2 Lower Body (strength/size)

W5/D3 Sprint Intervals

W5/D4 Full Body (calisthenics)

W5/D5 Full Body (power/size) + LIC

W5/D6 Ruck

W5/D7 DAY OFF

W6/D1 Upper Body (strength/size) + Run

W6/D2 Lower Body (strength/size)

Probably just wasn’t my day. Didn’t feel great and had no endurance possibly due to a stomach bug but I really struggled on the 200 and 400 m runs

W2/D3 Sprint Intervals

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