Not much to this intra-holiday, impromptu workout; just wanted to get out and move around a bit, shake out the “traveling” legs.  It happened to be rather cold out, so I lengthened the sprints up to 200 meters.  As the sprints took place on asphalt, I was forced to wear my Nike Frees.  Not exactly barefoot, but well and away better than typical running/cross-training shoes.  After some fixie intervals about town, I did the following:

  • 200 meter sprint/strides x 2
  • 20 bodyweight dips

5 rounds.  Approximately 20 seconds recovery between sprints, and between sprints and dip sets.  This kicked my ass, as it works an energy system that I’m unaccustomed to working.

Hello winter 🙂


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