Simulation of the Day · Next: Wed 13 January
KETTLEBELL PYRAMID II
Pyramid: 10-20-30-20-10 Kettlebell Swings (16/12 kg). After each step: 15 Push-Ups, then a 300 m run (no run after the last step).
Speed 1.2 km run · 10 stations Run 52% Strength 27% 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
10 Kettlebell Swings (16/12 kg)-
15 Push-Ups
300m Run-
20 Kettlebell Swings (16/12 kg)
-
15 Push-Ups
-
300m Run
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30 Kettlebell Swings (16/12 kg)
-
15 Push-Ups
-
300m Run
-
20 Kettlebell Swings (16/12 kg)
-
15 Push-Ups
-
300m Run
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10 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.