Mar 16

Tri Sprint Intervals V3

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"Tri Sprint Intervals V3"

5 Rounds:


30/24 Calorie Row

30 x 10-Meter Shuttle Runs

Max Calorie Bike Erg

Rest 4 Minutes 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.


Row and Bike | :90 or less.
Shuttle Run | 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.


Reduce Reps
30/24 Calorie Ski
1:30 Time Cap

Bike Erg
Reduce Reps
30/24 Calorie Ski
1:30 Time Cap

Shuttle runs
Run/Air Run
Assault/Echo Bike


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
  1. 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

  • 15/12 Calorie Row
  • 15/12 Calorie Bike Erg
  • 4 10 Meter Shuttle Runs


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 Unders
Rest 4:00 Between Rounds


“Comparison is the death of joy.” - Mark Twain

We are indeed out to destroy someone’s standards.
Our own, of yesterday.The opposite of comparison isn’t forfeit, failure, or complacency.
It’s participation.
It’s the act of joining arms with other like-minded individuals in the pursuit of our *own next best version*.

After Party

3 Sets
6 Goblet Bulgarian split squats each leg
6 Single DB RDLs each leg

Have questions?

Reach out!

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