Simulation of the Day · Next: Sat 16 January

SPRINT & SLAM

Short, fast and loud. 6 Rounds.

Speed 1.2 km run · 6 stations · 6 rounds Run 71% Power 29%

Warm-up

5 minutes easy jog or bike.
2 × 200 m run, building from easy to race pace.
10 air squats, 10 lunges and 10 arm circles each way.
1 light round of the first two stations: 5 reps or 10 m each.

Main set · 6 rounds of

200m Run
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.