Workout Of The Week: The Dirty 4

Thanks to one of our team members for sending in this crazy cardio workout:

The Dirty 4:

This workout should be done for time, this is also a great workout to use as a wager so you can laugh at your buddies while they do it:

The ideal place for this is a park or football/soccer field.

Start with a normal 100-yard sprint.

Then backpedal 100-yards to the starting location.

Follow that with a 100-yard bear crawl.

Finish with a 100 yard rollie pollie (this is where the comedy happens). 

Have a workout you do at the station or on the job? Email it to for a chance to be featured.

Share this post