Thursday Workout 2/28 – Fitness February

This is our last day of free workouts for Fitness February. I hope you enjoyed them and were able to take your training to a new level. Stay tuned for next month we start a month of martial arts drills. Keep training, keep working hard, and you are always welcome to join the Ironside team for training, tournaments, parties, and much more.


Had a great back-and-forth the other day about these HIIT workouts:

“Thanks coach. Keep em coming. Maybe some more quick sprint/burst/agility ones?”

Ask, and you shall receive Allie.

Circuit #1

5 Plyometric Push-Ups (6 if you’re Acoustic)


5 Plank Tucks (6 if you’re Acoustic)

25/m sprint (Down/Back)

You will complete the plyometric push-ups and IMMEDIATELY transition to plank tucks. Once you’ve completed the plank tucks, stand up as quickly as possible and take off for your sprint. Touch the line 25/m away, turn around, and sprint back. Rest 30-60 seconds.

Repeat Circuit #1 five (5) times.

Circuit #2

5 Alternating Speed Lunges (L/R =1)


5 Prisoner Jump Squats (Touch and go but GET UP THERE!!!)


5 Backpedal/Sprints

Complete the alternating speed lunges as quickly as possible and IMMEDIATELY transition to prisoner jumps squats. I want you to get deep in your squat and EXPLODE up…GET UP THERE! Once those are complete, backpedal to sprints; take 20 steps in your backpedal with your hips down moving as quickly as possible. Once you get to that 20th step, settle your feet and sprint back to the starting line. Rest 30-60 seconds.

Repeat Circuit #2 five (5) times.

Circuit #3

10 Plank “Knee to Elbows” (L/R =1)


10 Sideways Run-To-Sprint (5 leading with right foot, 5 leading with left foot)


Take your time with the plank knee-to-elbows…your upper body might be a little shaky at this point. When performing the sideways run-to-sprints, be sure to run sideways at least 5/m as fast as possible and then sprint at least 15/m.

Repeat Circuit #3 two (2) times.

If you like just the fitness part of what we are offering be sure to check out Duncan’s B Greater Fitness Facebook page!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: