The Paleo Sprint, Heave and Haul Workout — and, A New Twist to an Old Exercise

“In theory, there is no difference between theory and practice; in practice, there is.”

Chuck Reid

Thursday morning, October 9th, 2008

My journal notes reveal that I haven’t done this particular combo since last spring.  And for the life of me, I can’t  pinpoint why; it’s a fantastic combination and an excellent workout.  I can only assume that the weather turned foul for a while and I got sidetracked on other things, or maybe I just felt at the time that I’d sucked all I could out of this particular combo and moved on to working other perceived deficiencies.  Whatever the reason might have been, though, I’m glad I had the combo noted in my journal, or my I might not have stumbled back upon it.  Another shameless plug for jotting down some workout notes.  They need not be extensive, just something to jog the memory.  More extensive notes on my part, however, might have revealed why I left the combo behind, serving to satisfy my nagging curiosity.  This is purely a cost-benefit thing, however, everyone has to feel that out for themselves.  If I were a professional athlete, I’d detail every aspect of my diet, training and performance.  As it is, I detail enough to keep myself in a perpetual state of progress in some aspect of my performance.  That is to say, I record enough to know when I’ve hit a plateau in a modality, and need to shift things a bit.

This workout lasted approximately 30 minutes, warm-up included:

  1. 60 meter sprints from a rolling start.  8 x ~90% effort.  Approximately 1 minute between sprints.


  1. Slosh pipe lunge x 20 steps
  2. 30-lb medicine ball caber toss x 5 all-out heaves.

Three rounds of these two exercises, done back-to-back.

Notes: knobbers22 does a good job of demonstrating proper form with the medicine ball (actually, a kettlebell) toss.  His other videos are worth checking out as well.

The girl in this video does some slosh pipe lunges at around 1:26.  As you can see (and imagine) there is all kinds of fun to be had with a slosh pipe.  Mine is a 10-foot long x 4-inch diameter beast.  You want people to question your sanity?  Let them see you workout with a slosh pipe.

I knocked-out the following workout on Friday morning, October 10th, 2008:

  1. Dumbbell Snatch + Press/Push-Press/Push-Jerk combo.  5 snatches + the pressing combo, each side, constituted 1 set.
  2. Kipping “push-away” Pullups.  x 7’s

4 rounds of this in approximately 20 minutes.

Notes: This video is a demonstration of the barbell version of the press complex.  It’s not too far a stretch, though, to imagine the DB version.  I use a split stance on the jerks, though, with the foot opposite the “DB side” as the lead.

Here’s the kipping pullup explained.  For my purposes in this combo, I over-emphasized the “push-away” at the apex of the movement, really trying to fling myself out and away from the bar.

In Health,


3 responses to “The Paleo Sprint, Heave and Haul Workout — and, A New Twist to an Old Exercise

  1. Keith,
    Sloshpipes, kettlebells, caber toss and kipping!
    Absolutely fantastic! This is my kind of training. Proper training turned into great fun that makes you want to train even more cos it’s so good. Paleo Sprinting…. awesome!

    If ok I will feature this workout on Kettlebell Training for Sport?

    Cheers Rob

  2. No problem, Rob, spread the word.

    Thanks for the kind words, and I’m glad you found this to your liking.

    A well-developed posterior chain is the key to athleticism, and the caber toss is a great way to get the PC dialed in and tuned up.

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