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Simulation of the Day · Next: Wed 10 March

BURPEE COUNTDOWN

Runs get shorter: 800 m · 600 m · 400 m · 300 m · 200 m. Each run is followed by 15 Burpees and 15 Push-Ups.

Speed 2.3 km run · 10 stations Run 61% Strength 17% Power 22%

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. 800m Run
  2. 15 Burpees
  3. 15 Push-Ups
  4. 600m Run
  5. 15 Burpees
  6. 15 Push-Ups
  7. 400m Run
  8. 15 Burpees
  9. 15 Push-Ups
  10. 300m Run
  11. 15 Burpees
  12. 15 Push-Ups
  13. 200m Run
  14. 15 Burpees
  15. 15 Push-Ups

Finisher

Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.

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