"Team Tosh Sprints"


"Team Tosh Sprints"

3 Rounds For Time:
200 Meter Run
400 Meter Run
600 Meter Run

Partner 1: 200 Meter Run
Partner 2: 200 Meter Run
Partner 1: 400 Meter Run
Partner 2: 400 Meter Run

Time Cap: 35 Minutes

Daily Mindset

"Vision is the bottleneck of effort.”

We talk a lot about effort.
It’s the gasoline that will drive us to our destination. And there is no substitute.
It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction.

There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But where they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.

We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

General Warmup [0:00 - 5:00]

3 Rounds:
200m, 200m, 100m Run
20 Second Down Dog
20 Second Pigeon Each Side
20 Second Standing Calf Raise

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Sprint
  • Score: Time
  • Flow:
    Partner 1: 200 Meter Run
    Partner 2: 200 Meter Run
    Partner 1: 400 Meter Run
    Partner 2: 400 Meter Run
  • Individual Option: Have athletes rest 1:1 after each rep.

Team Tosh Sprints Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 15:00]


  • Shorter strides and a higher cadence will be more efficient.
  • We want our athletes feeling like a rock skipping across water instead of an underinflated basketball bouncing along.

Run Cadence Teaching Video

Pose Running Drills Video

How to Run the Teaching Portion

Strategy [15:00 - 16:00]

  • Each rep should be about 85% of max effort to keep the intensity across all working sets.

How to Discuss Strategy

Practice Round [16:00 - 19:00]

200m Run
30 Second Rest
100m Run

How to Run a Practice Round

Bathroom, Water, Questions [19:00 - 22:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Bathroom, Water, Questions Video

Workout [22:00 - 57:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout


100M RUN
-Reduce Distance
-Time Cap

  • 125m Row
  • 100m Ski
  • 250m Bike
  • 75m Air Run

Home WOD

3 Rounds For Time:
200 Meter Run, 1:1 Rest
400 Meter Run, 1:1 Rest
600 Meter Run, 1:1 Rest

After Party

3 Giant Sets:

10 Supinated Grip Ring Rows

20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)

:30 Second Banded Glute Bridge Hold