Name: Playbook - Hard To Kill Fitness - W5/D3 Sprint Intervals
Uploaded: 2025-09-19T02:12:26.956Z
Duration: 30 min
Description: W5/D3 Sprint Intervals

John

WORKOUT: Sprint intervals 🕒 27-32 mins
*4 rounds
-Sprint 100 meters 
-Rest 1 minute

*3 rounds
-Sprint 200 meters 
-Rest 2 minutes

*2 rounds
-Sprint 400 meters
-Rest 4 minutes

*4 rounds
-Sprint 100 meters 
-Rest 1 minute

Sprint

Sprint intervals 1

*3 rounds
-Sprint 200 meters 
-Rest 2 minutes

Sprint intervals 2

*2 rounds
-Sprint 400 meters
-Rest 4 minutes

Sprint intervals 3

W5/D3 Sprint Intervals

Kyle

Yahir

Nathan

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

Love the workout, would just like some more abs maybe end on a superset to get mer out of it

Alexander

Challenging cause of the damaged leg, still felt good though!

Jordi

W1/D2 Lower Body (strength/size)

100m was a little to short for me the get the HR I wanted

Daiquan

W1/D3 Sprint Intervals

Jacob

Harrison Wendt

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

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!!! 💪

Jesse Hall

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

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/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

W5/D3 Sprint Intervals

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