Simulation of the Day · Next: Sun 9 May
JUMP ROPE LADDER III
Ladder: 25-50-75-100 Double Unders. After each step: 15 Push-Ups, then a 800 m run (no run after the last step).
Easy Pace 2.4 km run · 8 stations Run 74% Engine 11% Strength 15%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set
25 Double Unders-
15 Push-Ups
800m Run-
50 Double Unders
-
15 Push-Ups
-
800m Run
-
75 Double Unders
-
15 Push-Ups
-
800m Run
-
100 Double Unders
-
15 Push-Ups
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.