Simulation of the Day · Next: Wed 7 April
SPEED CIRCUIT
3 rounds, no rest between stations: 40m Burpee Broad Jumps and 15 Med Ball Slams (9 kg) and 15 Burpees, then a 300 m run.
Speed 900 m run · 9 stations · 3 rounds Run 39% Power 61%
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
40m Burpee Broad Jumps
15 Med Ball Slams (9 kg)-
15 Burpees
300m Run
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.