3 x 1km runs with 2-minute rest in between each (work-to-rest ratio = 2:1)

2-minute rest


4 x 500m runs with 2-minute rest between each (work-to-rest ratio = 1:1)

2-minute rest


4 x 150m runs with 1-minute rest in between each (work-to-rest ratio = 1:2)


6 x 30m sprints with 10-second rest between each (finisher)


Join the movement on Instagram and hashtag #myWHF so we can see what you’re up to!



Previous articleHow to do a pull-up
Next article10 mood-boosting foods