Simulation of the Day · Next: Wed 18 November
SPEED RELAY III
4 rounds, a new station each time: 20 Push-Ups, 10 Box Jumps, 40m Burpee Broad Jumps, 30 Kettlebell Swings (16/12 kg). Every round starts with a 300 m run and ends with 15 Med Ball Slams (9 kg).
Speed 1.2 km run · 8 stations Run 55% Strength 8% Power 38%
Warm-up
8 minutes easy jog.
3 × 20 m strides at 80 % effort.
10 high knees and 10 butt kicks each side.
Main set
300m Run
20 Push-Ups-
15 Med Ball Slams (9 kg)
-
300m Run
-
10 Box Jumps
-
15 Med Ball Slams (9 kg)
-
300m Run
40m Burpee Broad Jumps-
15 Med Ball Slams (9 kg)
-
300m Run
-
30 Kettlebell Swings (16/12 kg)
-
15 Med Ball Slams (9 kg)
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.