Simulation of the Day · Next: Tue 4 May
KETTLEBELL LADDER II
Ladder: 10-20-30-40 Kettlebell Swings (16/12 kg). After each step: 15 Goblet Squats (16/12 kg), then a 300 m run (no run after the last step).
Lower Body 900 m run · 8 stations Run 46% Strength 26% Power 28%
Warm-up
5 minutes easy jog or bike.
10 walking lunges and 10 bodyweight squats.
2 light sled lengths or 10 kettlebell swings.
Main set
10 Kettlebell Swings (16/12 kg)-
15 Goblet Squats (16/12 kg)
300m Run-
20 Kettlebell Swings (16/12 kg)
-
15 Goblet Squats (16/12 kg)
-
300m Run
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30 Kettlebell Swings (16/12 kg)
-
15 Goblet Squats (16/12 kg)
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300m Run
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40 Kettlebell Swings (16/12 kg)
-
15 Goblet Squats (16/12 kg)
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.