Simulation of the Day · Next: Wed 16 December
SPEED CIRCUIT III
4 rounds, no rest between stations: 20 Push-Ups and 10 Burpees and 40m Burpee Broad Jumps, then a 200 m run.
Speed 800 m run · 12 stations · 4 rounds Run 29% Strength 24% Power 48%
Warm-up
8 minutes easy jog.
3 × 20 m strides at 80 % effort.
10 high knees and 10 butt kicks each side.
Main set · 4 rounds of
20 Push-Ups-
10 Burpees
40m Burpee Broad Jumps
200m Run
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.