Simulation of the Day · Next: Sat 6 February

SHUTTLE STORM

Turns, sprints and burpees. 5 Rounds.

Anaerobic Capacity 1 km run · 10 stations · 5 rounds Run 32% Strength 41% Power 27%

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 · 5 rounds of

200m Shuttle Run
15 Burpees
30 Mountain Climbers

Finisher

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