LEVELS
NOVICE
Run or walk 1 lap around the track (Lanes 5 & 6)
Squats – To the depth you are able to
-
25 repetitions
Run or walk 1 lap around the track (Lanes 5 & 6)
Lie down/stand ups – Using arms and hands if required
-
10 repetitions
Run or walk 1 lap around the track (Lanes 5 & 6)
Hand walk outs and back up (Inchworms)
-
10 repetitions
Run or walk 1 lap around the track (Lanes 3 & 4)
Lunge walk – At your own level and ability
-
50 meters
Run or walk 1 lap around the track (Lanes 1 & 2)
Burpee Jumps/Steps – At your own level and ability
-
25 meters
FINISH!
INTERMEDIATE
Run 2 laps around the track (Lanes 5 & 6)
Squats – To the depth you are able to
-
50 repetitions
Run 2 laps around the track (Lanes 5 & 6)
Lie down/stand ups – Using arms and hands if required
-
25 repetitions
Run 2 laps around the track (Lanes 5 & 6)
Hand walk outs and back up (Inchworms)
-
25 repetitions
Run 2 laps around the track (Lanes 3 & 4)
Lunge walk – At your own level and ability
-
100 meters
Run 2 laps around the track (Lanes 1 & 2)
Burpee Jumps/Steps – At your own level and ability
-
50 meters
FINISH!
PROFICIENT
Run 3 laps around the track (Lanes 5 & 6)
Squats
-
100 repetitions
Run 3 laps around the track (Lanes 5 & 6)
Lie down/stand ups
-
50 repetitions
Run 3 laps around the track (Lanes 5 & 6)
Hand walk outs and back up (Inchworms)
-
50 repetitions
Run 3 laps around the track (Lanes 3 & 4)
Lunge walk
-
200 meters
Run 3 laps around the track (Lanes 1 & 2)
Burpee Jumps/Steps
-
100 meters
FINISH!
