Simulation of the Day · Next: Wed 17 February
SPEED CIRCUIT V
3 rounds, no rest between stations: 20 Med Ball Slams (9 kg) and 20m Burpee Broad Jumps and 10 Box Jumps, then a 200 m run.
Speed 600 m run · 9 stations · 3 rounds Run 38% Power 63%
Warm-up
8 minutes easy jog.
3 × 20 m strides at 80 % effort.
10 high knees and 10 butt kicks each side.
Main set · 3 rounds of
20 Med Ball Slams (9 kg)
20m Burpee Broad Jumps-
10 Box Jumps
200m Run
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.