The Rock Sprint & Blitz Circuit by Mark Hatmaker

This Rocky Marciano inspired Conditioning WOD is just the Old-School sort of thing the Rock might have found tossed at him by Whitey Bimstein on any given day of the Rock’s legendary grueling training camps.

It takes a mere 24-minutes to complete, but if you do it right it should cure what ails ya.

On a continuously running clock, for the first 12 minutes sprint 50 yards at the top of each minute.

That is 12 “Get the hell outta, Dodge!” sprints using the remainder of each minute as your recovery.

Upon completing your 12^th sprint get yourself in front of a heavy bag and at the top of each minute bang H-A-R-D & F-A-S-T Rocky Marciano style for 15 seconds.

Do this at the top of each minute for 12-minutes using the remaining 45-seconds as recovery.

Hit hard, hit fast, hit non-stop.

If you sandbag any of it, the Ghosts of Rocky and Whitey will laugh you out of the gym.

ENJOY!

[Formore old-school boxing workouts see the RAW Subscription Service and our book Boxer’s Book of Conditioning &Drilling.]