Wind Sprints
How to do the Wind Sprints
- 1
Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
- 2
Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
- 3
Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
- 4
Continue alternating between legs until the set is complete.
How to program the Wind Sprints
Sets and reps
As a compound movement, the Wind Sprints responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Wind Sprints is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Wind Sprints into a plan
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Frequently asked questions
What muscles does the Wind Sprints work?
The Wind Sprints primarily targets the Abdominals.
What equipment do I need for the Wind Sprints?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Wind Sprints should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
