Try This Super Hard 5-Minute Shuttle Sprint and Gymnastics-Inspired Finisher

·2 min read

Men's Health fitness editor Brett Williams, NASM and JT Netterville, CSCS, NSCA-CPT, Life Time Fitness GM and trainer, are ready to get your heart pounding like crazy in our newest installment of 5 Minutes of Hell.

In this session, Netterville guides our intrepid editor through a brief but brutal multi-planar, gymnastics-based finisher workout. Watch the video to see the routine in action and check out the brief rundown below before you give it a try.

Shuttle Runs to Shoot-Throughs

Finish 1 shuttle run, first running to the middle cone and back, then the far cone and back. Immediately shift to 5 shoot-through reps. Move to 2 complete shuttle runs and 5 shoot-through reps. Continue until the clock hits zero.

For this five-minute workout, increase your shuttle by one complete series every time. “Explode off of each mark, this is generating as much power as we can,” says Netterville. Shoot-throughs are a difficult combination of pushups and L-sits, and definitely designed to get your heart rate up fast. Williams is using a pair of yoga blocks to elevate his hands, but if you have access to parallettes, those will work too.

Even as fatigue sets in, it’s important to stay the course here. For instance, if you start to struggle with your L-sits, it’s okay to let your feet touch the ground with every rep instead of keeping them in the air. And when you do your shuttle runs, be sure to stay low to the ground in an athletic stance each time you hit the mark, so you can accelerate faster. “Use your body weight, lean into it, pump the arms,” says Netterville.

Williams’ verdict? “I am still breathing heavy. That was especially challenging. I know that I'm gonna be feeling that for at least the next few hours—if not longer,” says Williams. “If you want to get that burn yourself, give this a try. Take five minutes of hell and really push yourself.”

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