Skol & HatiJoin the waitlist

Wind Sprints

AbsBodyweightBeginnerCompound
Wind Sprints — start position
Start
Wind Sprints — finish position
Finish
Muscles worked
PrimaryAbs

How to do it

  1. 01

    Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.

  2. 02

    Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3

  3. 03

    Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.

  4. 04

    Continue alternating between legs until the set is complete.

In the app

Wind Sprints needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With other
With bodyweight
With machine
With cable

More abs exercises

All abs exercises ›
Read
Carrying your kid is training: the loaded-carry mathTraining · 5 min readRead ›