Simulation of the Day · Next: Wed 20 January
BOX JUMP COUNTDOWN
Runs get shorter: 800 m · 600 m · 400 m · 300 m · 200 m. Each run is followed by 20 Box Jumps and 15 Med Ball Slams (9 kg).
Speed 2.3 km run · 10 stations Run 60% Power 40%
Warm-up
8 minutes easy jog.
3 × 20 m strides at 80 % effort.
10 high knees and 10 butt kicks each side.
Main set
800m Run
20 Box Jumps-
15 Med Ball Slams (9 kg)
-
600m Run
-
20 Box Jumps
-
15 Med Ball Slams (9 kg)
-
400m Run
-
20 Box Jumps
-
15 Med Ball Slams (9 kg)
-
300m Run
-
20 Box Jumps
-
15 Med Ball Slams (9 kg)
-
200m Run
-
20 Box Jumps
-
15 Med Ball Slams (9 kg)
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.