Mar 9

Tri Sprint Intervals V2

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"Tri Sprint Intervals V2"

5 Rounds:


30 x 10 Meter Shuttle Runs

30/24 Calorie Bike Erg

Max Calorie Row

Rest 4:00 Between Rounds



For the Coach

Resource Drive

Workout Overview


Because we do not know what the open workouts will be, we'll be completing 3 versions of tri-sprint intervals during the open. These are low impact and will not interfere with the movements we may see on Fridays. With 4:00 on and 4:00 off, athletes should be working hard during each interval.


Lowest round of shuttle run reps.


Bike and Shuttle Run | :90 or less.
Row | 1:00 or more of work.

The One | Teaching Focus

Recovery Effort
During The Open we’ll be completing 3 different versions of “Tri Sprint Intervals”. The purpose here is to allow our athletes to maintain moderate intensity while allowing their muscular and nervous systems to recover from the peak performance intensity of the CrossFit Open workout from the previous day.


Shuttle Run
Reduce Reps
1:30 Time Cap

300M Run
225M Air Run
24/18 Calorie Assault/Echo Bike
30/24 Calorie Ski

Bike Erg
Reduce Reps
1:30 Time Cap
24/18 Calorie Assault/Echo Bike
30/24 Calorie SkiRow


Every 10 meter shuttle = 1 rep.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow

  • 2 Rounds of :30 each
  • Down dog to up dog
  • Spiderman and reach
  • Samson stretch Right
  • Samson stretch left
  • Down dog w/ foot pedal
  • Quad pulls

Specific Warm-Up
(9-21 minutes)

(9-15 minutes)

Specific Flow

  • Teach sound mechanics for the shuttle run
  • Focus on turning as you approach the touch line
  • :40 row
  • :40 bike
  • :40 shuttle runs
  • :20 bike
  • :20 row
  • :20 shuttle runs

(21-33 minutes)


(33-39 minutes)

(15-21 minutes)

Practice Round

  • 8 - 10 Meter Shuttle Runs
  • 8 Calorie Bike Erg
  • 8 Calorie Row


Workout adjustments if needed

(39-55 minutes)

(21-57 minutes)

Look For

  • Shuttle Runs
  1. Stride Length and Frequency.
  2. Observe the length and frequency of the athletes' strides. The athlete  should be taking the same amount of strides each time.
  • Row
  1. Arm Movement.
  2. Emphasize a smooth and controlled arm movement, with the elbows bending only after the legs have fully extended.
  3. Cue a straight chain path during the pull phase, avoiding unnecessary deviations.

  • Bike
  1. Pedal Technique.
    Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.
  2. Cue pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.

  • Post Workout Clean Up & Chat (57-60 Minutes)

Accessory Work

Additional Elements

Home Workout

5 Rounds:
20 25’ Shuttle Runs
20 Burpees
Max Double UndersRest 4:00 Between Rounds


“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

How often do we rush to the finish line… only to rush to find the next?It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

After Party

4 Rounds
10 Tempo goblet squats
3 second negative, 3 second hold.
Rest 2:00 between sets

Have questions?

Reach out!

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