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Simulation of the Day · Next: Wed 30 December

PUSH-UP PYRAMID

Pyramid: 10-20-30-20-10 Push-Ups. After each step: 10 Burpees, then a 300 m run (no run after the last step).

Speed 1.2 km run · 10 stations Run 48% Strength 30% 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

  1. 10 Push-Ups
  2. 10 Burpees
  3. 300m Run
  4. 20 Push-Ups
  5. 10 Burpees
  6. 300m Run
  7. 30 Push-Ups
  8. 10 Burpees
  9. 300m Run
  10. 20 Push-Ups
  11. 10 Burpees
  12. 300m Run
  13. 10 Push-Ups
  14. 10 Burpees

Finisher

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

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