Can You Handle This Brutal Track Workout?

Dec 12 / Build Muscle

During a recent visit to my parents' house, I took a spin around my high school track at high noon on a 90-degree day—I'm bright like that—a jump rope and a 16-kilogram kettlebell in tow. I set up the kettlebell in one corner (as much as anything is a corner in an oval), the jump rope the opposite corner, and made a mess of myself doing this for the next 40 minutes. Six laps, many swears. If you have access to a track, join me next time. Lap 1:  -Begin with 10 strict overhead presses each arm with the kettlebell -Sprint a 100-meter straightaway -Walk the curve. -Jump rope: 75 skips -Sprint ...

During a recent visit to my parents' house, I took a spin around my high school track at high noon on a 90-degree day—I'm bright like that—a jump rope and a 16-kilogram kettlebell in tow. I set up the kettlebell in one corner (as much as anything is a corner in an oval), the jump rope the opposite corner, and made a mess of myself doing this for the next 40 minutes. Six laps, many swears. If you have access to a track, join me next time.

Lap 1: 

-Begin with 10 strict overhead presses each arm with the kettlebell

-Sprint a 100-meter straightaway

-Walk the curve.

-Jump rope: 75 skips

-Sprint the other 100-meter straightaway

-Walk the curve

Lap 2: 

-10 bent-over rows each arm

-Sprint 100

-Walk 100

-75 jump rope skips

-Sprint 100

-Walk 100

Lap 3: 

-20 pushups

-Sprint 100 

-Walk 100

-75 jump rope skips

-Sprint 100 

-Walk 100 

Repeat the whole thing. Crawl toward shade. For more workouts like this, check out musclemorphosis.com.