Simulation of the Day · Next: Wed 3 March
SLAM PYRAMID
Pyramid: 10-20-30-20-10 Med Ball Slams (9 kg). After each step: 10 Burpees, then a 200 m run (no run after the last step).
Speed 800 m run · 10 stations Run 43% Power 57%
Warm-up
8 minutes easy jog.
3 × 20 m strides at 80 % effort.
10 high knees and 10 butt kicks each side.
Main set
10 Med Ball Slams (9 kg)-
10 Burpees
200m Run-
20 Med Ball Slams (9 kg)
-
10 Burpees
-
200m Run
-
30 Med Ball Slams (9 kg)
-
10 Burpees
-
200m Run
-
20 Med Ball Slams (9 kg)
-
10 Burpees
-
200m Run
-
10 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.