Simulation of the Day · Next: Wed 21 April
BOX JUMP PYRAMID
Pyramid: 10-20-30-20-10 Box Jumps. After each step: 15 Med Ball Slams (9 kg), then a 300 m run (no run after the last step).
Speed 1.2 km run · 10 stations Run 46% Power 54%
Warm-up
8 minutes easy jog.
3 × 20 m strides at 80 % effort.
10 high knees and 10 butt kicks each side.
Main set
10 Box Jumps-
15 Med Ball Slams (9 kg)
300m Run-
20 Box Jumps
-
15 Med Ball Slams (9 kg)
-
300m Run
-
30 Box Jumps
-
15 Med Ball Slams (9 kg)
-
300m Run
-
20 Box Jumps
-
15 Med Ball Slams (9 kg)
-
300m Run
-
10 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.