Simulation of the Day · Next: Tue 29 December
SQUAT PYRAMID
Pyramid: 10-20-30-20-10 Goblet Squats (16/12 kg). After each step: 25m Walking Lunges, then a 400 m run (no run after the last step).
Lower Body 1.6 km run · 10 stations Run 53% Strength 47%
Warm-up
5 minutes easy jog or bike.
10 walking lunges and 10 bodyweight squats.
2 light sled lengths or 10 kettlebell swings.
Main set
10 Goblet Squats (16/12 kg)
25m Walking Lunges
400m Run-
20 Goblet Squats (16/12 kg)
-
25m Walking Lunges
-
400m Run
-
30 Goblet Squats (16/12 kg)
-
25m Walking Lunges
-
400m Run
-
20 Goblet Squats (16/12 kg)
-
25m Walking Lunges
-
400m Run
-
10 Goblet Squats (16/12 kg)
-
25m Walking Lunges
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.