Sprint Heave and Hauling Paleo Style

Paleo Sprint Heave and Hauling Workout

I've been checking out Theorytopractice.wordpress.com and found out about a superb workout Keith has been doing and would like to share it with you.

The Paleo Sprint Heave and Haul Workout hits every button for me as it is simplistic yet covers all bases for strength conditioning, core and power training in one go.

Here is workout in its entirety:

I have added a few comments in to allow me to do the workout with kettle bells

1. 60 meter sprints from a rolling start. 8 x ~90% effort. Approximately 1 minute between sprints.

Then perform:

1. Slosh pipe lunge x 20 steps (in my case this would be Zercher kettlebell band walk as I don't have a slosh pipe yet)
   
2. 30-lb medicine ball caber toss x 5 all-out heaves. (this could also be performed using a kettlebell of any weight you can manage to throw)
   

Three rounds of these two exercises, done back-to-back.

Excellent ... a real gem of a workout.

Don't ever be fooled by somethings simplicity, too many athletes are looking for this secret program or secret exercise and in plain Englis 'it doesn't exist' hard, smart training and dedication is what is needed to achieve your goals.

Rob