I stole this little workout from Dan John who in turn stole it from Sergey Litvinov, the Soviet Hammer Thrower from the 1980′s.  Sergey had some of the most impressive thighs I’ve ever seen.  He made most Bodybuilders look like marathon runners.

I particularly like it because of it’s simplicity, and it’s brutality.  There is a Crossfit-esque quality to the workout, hence my title.

Like to hear it?  Here it go:

Front Squat:  8 reps

Sprint:  400 meters.

Rest for a few minutes, then do it 2 more times!   Prepare for a lot of pain the next morning.

By the way, Litvinov used 405 lbs for the 8 rep front squat.  He only weighed 198.

Workout of the Day:  Friday

A1:  Snatch:  6×4

B1:  Bench Press:  6×4

C1:  Front squats:  6×4

Workout of the Day:  Thursday

Intervals:  4 rounds of 1 on/2 off

Workout of the Day:  Wednesday

A1:  Power Cleans:  4×6

B1:  Deadlifts:  4×6

Workout of the Day:  Tuesday

Intervals:  4 rounds of 1 on/2 off

Workout of the Day:  Monday

A1:  Front Squats 3×8

A2:  Chins:  3×8

B1:   Step ups:  3×8

B2:  Push ups:  3×8

Workout of the Day:  Saturday, May 19th

Intervals:

4 rounds of:  1 min on/2 off

Workout of the Day:  Thursday, May 17th

Intervals:

4 Rounds:  1 min on/2 off

Workout of the Day:  Wednesday, May 16th

A1:  Dumbbell Swings:  3×15

A2:  Overhead Squats:  3×15

No rest between sets

Workout of the Day:  Tuesday, May 15th

Intervals:

4 rounds:  1 min on/2 min’s off