Simulation of the Day · Next: Wed 14 April
SPEED RELAY
4 rounds, a new station each time: 20 Med Ball Slams (9 kg), 20 Box Jumps, 15 Burpees, 20m Burpee Broad Jumps. Every round starts with a 300 m run and ends with 15 Push-Ups.
Speed 1.2 km run · 8 stations Run 52% Strength 22% Power 26%
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 Med Ball Slams (9 kg)-
15 Push-Ups
-
300m Run
-
20 Box Jumps
-
15 Push-Ups
-
300m Run
-
15 Burpees
-
15 Push-Ups
-
300m Run
20m Burpee Broad Jumps-
15 Push-Ups
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.