Simulation of the Day · Next: Wed 25 November
BURPEE LADDER
Ladder: 5-10-15-20 Burpees. After each step: 15 Push-Ups, then a 200 m run (no run after the last step).
Speed 600 m run · 8 stations Run 36% Strength 30% Power 34%
Warm-up
8 minutes easy jog.
3 × 20 m strides at 80 % effort.
10 high knees and 10 butt kicks each side.
Main set
5 Burpees-
15 Push-Ups
200m Run-
10 Burpees
-
15 Push-Ups
-
200m Run
-
15 Burpees
-
15 Push-Ups
-
200m Run
-
20 Burpees
-
15 Push-Ups
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.