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Simulation of the Day · Next: Tue 2 March

KETTLEBELL PYRAMID

Pyramid: 10-20-30-20-10 Kettlebell Swings (16/12 kg). After each step: 25m Sandbag Lunges, then a 300 m run (no run after the last step).

Lower Body 1.2 km run · 10 stations Run 50% Strength 29% Power 21%

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

  1. 10 Kettlebell Swings (16/12 kg)
  2. 25m Sandbag Lunges
  3. 300m Run
  4. 20 Kettlebell Swings (16/12 kg)
  5. 25m Sandbag Lunges
  6. 300m Run
  7. 30 Kettlebell Swings (16/12 kg)
  8. 25m Sandbag Lunges
  9. 300m Run
  10. 20 Kettlebell Swings (16/12 kg)
  11. 25m Sandbag Lunges
  12. 300m Run
  13. 10 Kettlebell Swings (16/12 kg)
  14. 25m Sandbag Lunges

Finisher

Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.

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