Carried a 32k kettlebell to the park for some Litminov conditioning…
Tried to keep to 1 min exertion with 3 minute rest between sets. Total time ~17 minutes.
5 sets, each followed by 120 yard run (~15 seconds)
25 Goblet Squat
25 Stifflegged Deadlift
20 Alternating lunges + 5 squats
Legs never felt so heavy… 😊
One of the hardest but best workouts I’ve come across. Simple, quick and challenging. The trifecta.
The Basic Idea
Superset a strength (or power move) and a sprint.
The strength/power set can be any type but full body/lower body exercises that can be excited or transitioned from easily and quickly work best (front squat, power clean, kettlebell swings).
The sprint can be variable as well, ranging anywhere from 5 seconds to around a minute (think 40-400 yard dashes being the two extremes).
The Detailed Explanation
The backstory behind Litminovs is kind of cool and has some wrinkles. Here’s Dan John breaking it down in way more detail.
Today, since it has been a while, my version was mild:
3 sets of:
10 jump squats (max effort each rep)
15 second sprint (~120 yards)
3-4 minute rest between sets.
Simple, quick and challenging.
Came across a great article at Marks Daily Apple called 10 Full Body Workouts You Can Do In 10 Minutes Flat. Some great stuff in here, bookmark this if you ever need quick and effective ways to move a challenge your body, including some gym workouts but mostly outdoor natural movement challenges.
Sprints and Hips/Glutes
5 @ 90% 120 yards ~45 rest
Incline Treadmill Sprint
10 sec @ 12 mph, 15 degrees
10 sec @ 12 mph, 19.5 degrees
10 sec @ 10 mph, 30 degrees
Hip Thrust From Floor
10 reps @ 65,155,245,265,265,265, 15 @ 155
1 cool down set of 15 @ 155
Hip/Glutes, Jumping & Sprinting
Hip Thrust from Floor (video)
7 sets of 10:
5 sets of 5 at 255
Sprint & Jump
10 40 yard sprints:
Regular x 2, burpee jump & sprint x 4 (video), sprint with hurdle jumps x 2 & handspring, sprint and hurdle jump x 2.
Simple little workout:
5 min misc warmup
Rocky Sit-ups 5 sets of 10-15
100 Yard Sprints 8 (60%,75%, 4@90%)
40 Yard Sprints
3 warm up runs @ 60,70,80%
8 @ 90%
10 second rest between runs
Alternated between walking, jogging and sprinting. Jogged first mile then entered the protocol: Walked a bit, then jogged a bit, then sprinted for 10-20 seconds. Walked to recover and then repeated.
Some movement drills, walking, jogging and a few warm up drills.
4 – 100 yard sprints
3 sets of 15
One set each of a few exercises
After a nice two week break got back into the swing of things…
Sprints and Stretching
A few warm up exercises, including glute bridging
Stationary Bike Sprints
5 minute warmup pedal
6 10 second sprints on the top of each minute
3 minute cool down pedal
Misc stretching of calves, hips, shoulders
A nice way to get back into “working out”.