Simulation of the Day · Next: Wed 2 December
SLAM COUNTDOWN
Runs get shorter: 800 m · 600 m · 400 m · 300 m · 200 m. Each run is followed by 15 Med Ball Slams (9 kg) and 10 Burpees.
Speed 2.3 km run · 10 stations Run 70% Power 30%
Warm-up
8 minutes easy jog.
3 × 20 m strides at 80 % effort.
10 high knees and 10 butt kicks each side.
Main set
800m Run
15 Med Ball Slams (9 kg)-
10 Burpees
-
600m Run
-
15 Med Ball Slams (9 kg)
-
10 Burpees
-
400m Run
-
15 Med Ball Slams (9 kg)
-
10 Burpees
-
300m Run
-
15 Med Ball Slams (9 kg)
-
10 Burpees
-
200m Run
-
15 Med Ball Slams (9 kg)
-
10 Burpees
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.