top of page

Run Workout: Broly Speed

Run Workout Broly Speed

This anime inspired run workout, Broly Speed will challenge warriors to complete short, high intense speeds followed by speed punches mimicking Broly's fight habits of charging sprints followed with a flurry beastly attacks.

Broly is beastly Saiyan and may not look like he has speed due to his build but this couldn't be more wrong. Broly can charge his opponents within a blink of an eye followed with a flurry of attacks with minimal to zero struggle. This anime inspired run workout, Broly Speed will challenge warriors to complete a hybrid series of short sprints followed by straight punches of jabs and crosses that Broly executes during his battles.

Who's This For?

All levels

Workout Length:

Approximately 15 minutes

Workout Benefits:

Improve explosive speed

Improve fight abilities

Challenge, multiple energy systems

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a run workout at least 1-2x/week.

Training Equipment:

GPS Watch or device to track time

Device to track heart rate (optional)

Punching bag

Heart Rate Training Recommendation:

If you decide to train with heart rate monitoring, this workout should be completed in your anaerobic zone at 80-90% of your heart rate reserve. Click here to learn how to calculate your heart rate training zones using the Karvonen Formula.

Run Workout Warm Up:

Complete a 5 minute dynamic warm up or follow Initil Mile's Total Body Warm-up Routine.

Run Workout Cool Down:

Complete a 5 minute cool-down or follow Initial Mile's Total Body Mobility Routine.

Run Workout Details:

Complete run sprints in sequential order.

Complete run workout in the range of 8-9 RPE.

Follow the suggested rest time as stated

Run Workout:

Sprint 1:

15 sec. sprint + 25 punches


Sprint 2:

30 sec. sprint + 50 punches


Sprint 3:

45 sec. sprint + 75 punches


Sprint 4:

60 sec. sprint + 100 punches


Sprint 5:

45 sec. sprint + 75 punches


Sprint 6:

30 sec. sprint + 50 punches


Sprint 7:

15 sec. sprint + 25 punches


Run Notes:

  • Increase rest periods as needed

  • Sprints should be completed on flat ground

  • Punches should be consistent and alternating between jabs and crosses.

Run Workout Broly Speed

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.


bottom of page