As Seen On

Backyard Cardio

A New Slant on the 40 Yard Dash for Backyard Cardio

By: Andy Book, CSCS

Running sprints with limited rest periods between repetitions is unquestionably a great method of building strength endurance. On the other hand, running repeated sprints is frankly boring. It’s rare to see even dedicated self-trained athletes running sprints.

Typically, if you see somebody running sprints, there’s a coach directing this effort. If you don’t want to run sprints, but still want to build strength endurance the following circuit is a great alternative for boring sprint work. However, you’ll be doing 40 yard dashes. Boredom shouldn’t be an issue with this circuit. Fried lungs…well that’s another story.

The circuit is a follows:

    1) Sled Crawl – 40 yards
    2) Double Kettlebell Walk from Rack Position– 40 yards
    3) Overhead Sandbag Lunge – 40 yards
    4) Farmer’s Walk – 40 yards

Gather your implements (e.g.., Sled, Kettlebells, Sandbag, Farmer Walk bars) and place them all at the beginning of the course. First, perform the sled crawl for 40 yards, and then jog or walk back to the pile and grab the kettlebells and move the kettlebells to where the sled is. Do the same with sandbags and the farmer’s walk.

After you complete the circuit, rest 5 minutes and repeat. Repeat 2 to 3 times. Over subsequent workouts, work on decreasing the time it takes you to perform the circuit and gradually decrease your rest periods between circuits.

1) Sled Crawl: Stay on all Fours the whole time and rhythmically drive your legs

sled drag crawl

2) Double Kettlebell Walk for Rack Position:

double kettlebell walk

3) Overhead Sandbag Lunge:

overhead lunge with sandbag

4) Farmer’s Walk:

Farmers Walk

Andy Book is a CSCS and USAW Club Coach. He is currently developing a manual for combat athletes.

See more posts on kettlebell training.

Articles You Might Also Like:

Tags: , , , ,


6 Responses to “Backyard Cardio”

  1. William Barnes, CSCS Says:

    Wow! That sounds like a great workout with loads of variety. I love finding new, creative ways to get work done. Keep’em coming.

  2. Jedd Johnson Says:

    Thanks for stopping by, William!

  3. Sandy Aselin Says:

    Great article. Now I just have to get myself out there and do it. Thanks for sending this to me.

  4. Jim Smith Says:

    Glad you enjoyed it. You’ll feel great after hitting that workout, for sure.

  5. David Martinez Says:

    I am just starting to get into strong man lifting I have made several real log, several axel bar and tires, and now some kegs. what are some lifts I can do, where can I get video or pics of step by step for the lifts?

  6. Jedd Johnson Says:

    I sent you an email on this. Did you get it? Our strongman training DVD is found here:

Leave a Reply