Simulation of the Day · Next: Tue 5 January
SQUAT TO SANDBAG LUNGE
Buy-in: 30 Goblet Squats (16/12 kg). Then 3 rounds of 200 m run, 20 Kettlebell Swings (16/12 kg) and 15m Sled Push. Cash-out: 50m Sandbag Lunges.
Lower Body 600 m run · 8 stations Run 35% Strength 46% Power 20%
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
30 Goblet Squats (16/12 kg)
200m Run-
20 Kettlebell Swings (16/12 kg)
15m Sled Push-
200m Run
-
20 Kettlebell Swings (16/12 kg)
-
15m Sled Push
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200m Run
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20 Kettlebell Swings (16/12 kg)
-
15m Sled Push
50m Sandbag Lunges
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.