Workout of the Week #7: hill run and kettlebell swings

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Workout of the Week #7

Complete four rounds of 250m runs at a 10% incline and 20 16kg kettlebell swings as fast as you can.

So each round is a 250m run and 20 16kg swings.

250m run form guide:
Before you begin, warm-up gently on a treadmill. Set the incline to 10% and start at a brisk walking pace. Gradually increase your pace over five minutes until you find a speed you think you can maintain for each 250m run. The key to getting a good time will be to jump on and off the treadmill without having to decrease its speed. But to do this you need to be careful. After your first 250m, grab the supports either side of the treadmill firmly and at the same time lift yourself off and plant your feet either side of the moving belt. Carefully step off the treadmill and rep out your kettlebell swings. Now get back on the treadmill belt carefully by again using the supports. Turn your legs over quickly to match the speed of the belt, but don’t let go of the supports until you feel you’ve got your natural running gait back. Now release the handles and chase down that 250m. Repeat this process for each round.

Watch the video, take on the challenge and post your best time in the comments section below.

The MF time to beat:

MFer: fitness editor Sam Rider
Time: 7min 55sec
Tip: ‘Think of the swings as active recovery to help shake out the lactic acid from the incline runs. You can only do them so fast, but it’s on the runs where you’ll make up the most time,’ says Sam.

Shot at The Athlete Centre in Oxford:

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