Simulation of the Day · Next: Wed 27 January
KETTLEBELL LADDER III
Ladder: 10-20-30-40 Kettlebell Swings (16/12 kg). 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
10 Kettlebell Swings (16/12 kg)-
15 Push-Ups
200m Run-
20 Kettlebell Swings (16/12 kg)
-
15 Push-Ups
-
200m Run
-
30 Kettlebell Swings (16/12 kg)
-
15 Push-Ups
-
200m Run
-
40 Kettlebell Swings (16/12 kg)
-
15 Push-Ups
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.