SA1NT HYBRID RUN CLUB CIRCUIT B

SA1NT HYBRID RUN CLUB

CIRCUIT B

Workout Overview

This workout takes approximately 23 minutes to complete.

SA1NT Hybrid Run Club Circuit B alternates between 50 seconds of running and 20 seconds of high-intensity exercise. The session is designed to improve cardiovascular fitness, muscular endurance, and power while maintaining movement quality under fatigue.

Training Goals

  • Improve cardiovascular fitness
    Develop VO₂max, lactate clearance, and tolerance to high-intensity effort.
  • Improve muscular endurance
    Build the ability to keep producing force and moving efficiently while fatigued.
  • Develop power
    Improve the ability to produce force quickly through explosive movements such as jump squats, jump lunges, and burpees.

Running Intensity

Target intensity: Around LT2
As a general guide, aim for approximately 80–90% of maximum heart rate, at a pace similar to your usual interval-training pace.

Workout Format

1. Run: 50 seconds

Run approximately 200 metres, depending on your individual running ability. Run out for 25 seconds, turn around, and return for a total of 50 seconds. This allows everyone to finish at approximately the same time and begin the next exercise together.

2. Exercise: 20 seconds

Work as hard as you can for the full 20 seconds. Circuit B uses explosive, power-based movements, so focus on speed, intent, and strong movement while maintaining good technique.

3. Reset: 10 seconds

After the exercise, use the 10-second reset to move back to the running start position. Stay moving despite the fatigue, then begin the next run together.

Each cycle: 50-second run → 20-second exercise → 10-second reset
Rest between sets: 2 minutes for water and recovery

Circuit B Exercises

Focus Exercise
Upper Body
Push 		Push-Ups
20 seconds
Lower Body
Power 		Jump Squats
20 seconds
Upper Body
Pull 		Pull-Ups / Inverted Rows
20 seconds
Lower Body
Power 		Jump Lunges
20 seconds
Core V-Ups
20 seconds
Power Mountain Climbers
70 total
Power Burpees
10 reps