Simulation of the Day · Next: Sun 3 January
SQUAT LADDER
Ladder: 10-20-30-40 Goblet Squats (16/12 kg). After each step: 15 Push-Ups, then a 500 m run (no run after the last step).
Easy Pace 1.5 km run · 8 stations Run 53% Strength 47%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set
10 Goblet Squats (16/12 kg)-
15 Push-Ups
500m Run-
20 Goblet Squats (16/12 kg)
-
15 Push-Ups
-
500m Run
-
30 Goblet Squats (16/12 kg)
-
15 Push-Ups
-
500m Run
-
40 Goblet Squats (16/12 kg)
-
15 Push-Ups
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.