Would shuttle runs be a good replacement for sprinting?  The gym I belong to doesn’t have a very good running area (it’s a beat up alley with pot holes and gravel).  I could probably make do on some work outs where I could bring the rest of the equipment outside, but that’s probably a PITA most of the time.  Inside, I can do 25′ shuttle runs, so a 40-yard sprint would be about 5 turns.  I realize I won’t be able to go full speed, but it would still bust up my lungs pretty good.  

I ask because I want to start the CFFB program.  I’m growing dissatisfied with the regular CF programming and want to get stronger.  The only problem I see with doing the CFFB programming is the sprinting. 

Thanks in advance,


White lies

The fact you had to email me to ask, should be enough of an indication you knew it wasn’t OK.

In the end, following the program as it was written or prescribed is the standard. The minute you start subbing movements where does it end?

“Honey, I am working late…again.”

“I promise officer, I only had 1 beer.”

“I totally PR’d the workout today, but I had to sub wall balls for back squats, hop scotch for box jumps and did 15, 9, 3 instead of 21, 15, 9. But I wrote up as Rx’d because I want to look like a bad ass.”

I thought to pass along a quote by Bruce Lee, “If you always put limits on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

Find a new gym.

*At some point you might have to sub a workout due to injury or lack of equipment. But you should always strive to do the workout as it was written.