How to do the Wind Sprints

Steps

1. Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
2. Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
3. Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
4. Continue alternating between legs until the set is complete.

Tracking it in OneRep

Add the wind sprints to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.