Simulation of the Day · Next: Wed 6 January
SPEED RELAY IV
4 rounds, a new station each time: 40m Burpee Broad Jumps, 20 Push-Ups, 10 Burpees, 15 Med Ball Slams (9 kg). Every round starts with a 300 m run and ends with 10 Box Jumps.
Speed 1.2 km run · 8 stations Run 54% Strength 8% Power 39%
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
40m Burpee Broad Jumps
10 Box Jumps-
300m Run
-
20 Push-Ups
-
10 Box Jumps
-
300m Run
-
10 Burpees
-
10 Box Jumps
-
300m Run
-
15 Med Ball Slams (9 kg)
-
10 Box Jumps
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.