Simulation of the Day · Next: Wed 28 April
SPEED RELAY II
4 rounds, a new station each time: 40m Burpee Broad Jumps, 10 Box Jumps, 20 Med Ball Slams (9 kg), 30 Kettlebell Swings (16/12 kg). Every round starts with a 400 m run and ends with 10 Burpees.
Speed 1.6 km run · 8 stations Run 60% Power 40%
Warm-up
8 minutes easy jog.
3 × 20 m strides at 80 % effort.
10 high knees and 10 butt kicks each side.
Main set
400m Run
40m Burpee Broad Jumps
10 Burpees-
400m Run
-
10 Box Jumps
-
10 Burpees
-
400m Run
-
20 Med Ball Slams (9 kg)
-
10 Burpees
-
400m Run
-
30 Kettlebell Swings (16/12 kg)
-
10 Burpees
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.