Simulation of the Day · Next: Wed 3 February
SPEED CIRCUIT IV
4 rounds, no rest between stations: 10 Box Jumps and 20 Med Ball Slams (9 kg) and 15 Push-Ups, then a 200 m run.
Speed 800 m run · 12 stations · 4 rounds Run 37% Strength 23% Power 41%
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
10 Box Jumps-
20 Med Ball Slams (9 kg)
-
15 Push-Ups
200m Run
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.