Name: Playbook - Hard To Kill Fitness - W3/D3 Sprint Intervals
Uploaded: 2025-04-08T01:35:10.338Z
Duration: 25 min
Description: W3/D3 Sprint Intervals

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!

John

WORKOUT: Sprint intervals 🕒 23-28 mins
*5 rounds
-Sprint 100 meters 
-Rest 1 minute

*5 rounds
-Sprint 200 meters 
-Rest 2 minutes

*5 rounds
-Sprint 100 metres 
-Rest 1 minute

Sprint

Sprint intervals 1

*5 rounds
-Sprint 200 meters 
-Rest 2 minutes

Sprint intervals 2

W3/D3 Sprint Intervals

It was hard and I forgot to save my weights but I love it so far day 1 down!

Riley Schram

Wesley

Mason Griffiths

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

Wendel

Workout was perfect, just didnt have time to finish it all before work

Levi

Luis

W1/D2 Lower Body (strength/size)

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

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

Izaiah contreras

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

W1/D6 Ruck

W1/D7 DAY OFF

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)

Brandon

W2/D3 Sprint Intervals

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

W3/D2 Lower Body (strength/size)

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

W3/D3 Sprint Intervals

Community

More workouts from Hard To Kill Fitness