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Simulation of the Day · Next: Wed 5 May

BOX JUMP LADDER

Ladder: 10-20-30-40 Box Jumps. After each step: 15 Med Ball Slams (9 kg), then a 300 m run (no run after the last step).

Speed 900 m run · 8 stations Run 38% Power 62%

Warm-up

8 minutes easy jog.
3 × 20 m strides at 80 % effort.
10 high knees and 10 butt kicks each side.

Main set

  1. 10 Box Jumps
  2. 15 Med Ball Slams (9 kg)
  3. 300m Run
  4. 20 Box Jumps
  5. 15 Med Ball Slams (9 kg)
  6. 300m Run
  7. 30 Box Jumps
  8. 15 Med Ball Slams (9 kg)
  9. 300m Run
  10. 40 Box Jumps
  11. 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.

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