Med ball circuits

[svincenz]

@Stefanie

I’m glad to know this is a major toughie for others as well. I thought there was something wrong with me. But I’ve also found that the first time after a long time doing this can be a disaster, but it quickly gets easier. (well, like most MB exercises, I suppose).

Svincenz, what do you do for 4km of tempo, usually? (do you add something in the end to the long+short circuit?)

Stefanie, do them with a 15 pounds mb and they strangely get only a little bit easier, an endless sort of frustration.
As for the 4 km tempo, I usually keep the sets between 500-800 m, using various combination of reps (from 100 to 400 m). I would not define them strictly random, but they are carefully thought either. My view is that mileage, average speed and rest can be modified (reasonably) freely within certain ranges. Sometimes, when I feel like, I go for legs of 1 km +, but I don’t strictly train for track and field.
Warm-up + 4km tempo + 3 circuits of med ball + some other calisthenics = 1 h 20 minutes.