I’ve long been a fan of sprinting, it’s one of the Primal Blueprint Laws for a reason. Running sprints will always be the gold standard in my book, but as I’ve gotten older, the wear and tear on my joints (especially my hips) has pushed me to find alternatives. Bike sprints, ellipticals, VersaClimbers, assault bikes—they all work. A few years ago, though, I started using rope pulls as my go-to sprint alternative, and it’s an absolute ass-kicker. It’s mostly upper body, but your legs can join the

After a tough workout, I focus on a few key strategies to boost my recovery and adaptation. First, I lie down and elevate my legs for about 10 minutes, allowing my parasympathetic nervous system to kick in and help me relax. Then, I switch gears and move around a bit—nothing strenuous, just gentle walking to keep my body active and avoid being sedentary. I also pay attention to my nutrition, planning to refeed about four hours after my workout. It’s interesting that this delay is beneficial; by