Simulation of the Day · Next: Sat 9 January

LUNGE & LOAD

The legs-killer combo from the end of the race. 3 Rounds.

Lower Body 2.4 km run · 9 stations · 3 rounds Run 57% Strength 32% Power 12%

Warm-up

5 minutes easy jog or bike.
2 × 200 m run, building from easy to race pace.
10 air squats, 10 lunges and 10 arm circles each way.
1 light round of the first two stations: 5 reps or 10 m each.

Main set · 3 rounds of

800m Run
50m Walking Lunges
20 Goblet Squats (16/12 kg)
20 Wall Balls

Finisher

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