Results are in for the for the first month's Virtual Challenge! Remember the results are an age graded percentage as per the parkrun. Full results are available here, and top 3 places for each distance are below. 1K1. Deri McCluskey 81.69%2. Mackenzie McCourt 75.46%3....

Circuits: It’s the circuit we’ve done plenty before:6 exercises, 30 seconds each with 10 seconds rest - 3 sets, three minute rest, 2 sets, three minute rest and finally 1 set. See if you can do the final exercise for 1 minute! Exercises:- Hand-release burpee(!)-...

Circuits: We’ll do this one as a matrix - starting with one exercise, and adding another each set, then dropping back down to one by the end. 10 x burpees (variation if you want e.g. press up, burpee turn, super burpee with high knees etc)10 x press up variation (walk...

Circuits: A different format this week, and one of Mark’s favourites!This one is deceptively tough, so don’t over-do it 😓12 reps of each of the following: press-up, squat jump, sit-up, burpee (no press-up), followed by 20 lunge walks/lunges (you can alternate forward...

Circuits: 3 x 6, 2 x 6, 1 x 6 The same circuit we’ve done before with 3 sets of 6 exercises, then 2 sets, then 1. However, instead of 30 seconds on each, you’ll do 15 reps. The rest goes up slightly, to 15s between each. This week’s exercises are: Lunge jump (15 each...

Circuits: After last week’s easier core session, let’s step it up a notch and engage some big muscle groups! 20 steady reps of: Press upWide and narrow squat (10 of each)Killers (single straight leg to hand sit-up, 10 each leg)Floor to sky ‘snatch’ (with a weight if...

Circuits:It’s in the regular 3 lots of 6 exercises, then 2x6 and finishing with 1x6, 30 seconds on each with a 10 second rest between. 3 minute rest between sets.This week they’re all core 😆 Twisting crunchie/sit-up (elbow to oppsite knee)Oblique dip left side (we did...

To keep you all race fit (ish!) and having a bit of fun along the way we have decided to run a virtual challenge, open to all club members, until the end of August. Monthly challenges for May, June, July and August Separate challenges each month - we will have a...

Session 1: Circuits This week it’s a 10x10 format. 10 of 10 exercises (‘each’ denotes do them on each leg), with 15s rest between them. When the 10 are complete, 1 minute run (on the spot if you want!) rest for three minutes, then repeat for three (edit: four for...

Juniors, coaches & parents having a bit of fun with a relay during lockdown!