The Ultimate Running and Max Reps Challenge

This cardio challenge running workout will boost your conditioning and break the perimeters of your comfort zone

It's the perfect time to get a sweat on outdoors, and this mix of running and max reps is the ultimate solution to bolster your cardio efforts in one fell swoop. MH Elite coach Scott Britton brings us a full send to get ready for summer. Using different energy systems, this mixed conditioning workout will test your fitness levels to gauge where you're at, or even set you in good stead for your next fitness racing event.

The 'mixed conditioning mega workout', as he names it, has a variety of wall balls, skipping and lunges. You'll also use a SkiErg along with some spicy burpees added in for good measure.

You'll be completing 1km of running followed by the mixed exercises to work under fatigue and break the perimeters of your comfort zone. Set the timer and get ready to sweat.

Work for 6 minutes, 4 minutes rest. Begin by running 1km, in the remainder of the 6 minutes time, perform max reps of the following exercises.

Britton recommends to scale the workout: 'However long the 1km run takes, complete 1 minute max of the movement for that round.'

Choose a light wall ball and begin facing the wall. It's important that you are the correct distance away from the wall to avoid expending more energy than you need – as a rule of thumb, aim to be at arm's length away from the wall. With the ball in front of your chest, held close to your body with both hands, squat down with your chest upright. Power through the legs and use the impetus to throw the ball up on the wall in front of you. As the ball travels back down, catch it close to your body and travel back into a squat in one fluid motion, ready to repeat.

If you haven't nailed your double-unders, you can find a guide from Britton himself here or complete single-unders for this portion of the workout. For double-unders, start by jumping higher than you usually would, and swing the rope twice under your feet before you land. Keep the arms tucked in close to your torso and make sure the majority of the work comes from your wrists.

Begin facing the SkiErg with a wide stance and your arms extended, gripping the handles. Hinge at the hips and send your bum behind your heels with a slight bend in the knee. Explosively pull the handles down in front of you with your core locked. Bring the arms in a slight arc shape up to the starting position to repeat.

With the sandbag behind your head, stand tall and keep your chest up at all times. Take a long step forward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat with the other leg, travelling forward.

Standing tall next to a line, reach down into a crouched position with your hands either side of your feet. Shoot the legs back by jumping into a high-plank position with your core locked. Perform a chest to floor press-up by lowering yourself all the way to the floor and then push yourself back to the high plank. Jump the feet in between your hands back into the crouch position. From here, jump over the line sideways, with your hands overhead. On your descent, begin your next rep by crouching to the floor once again.

Kate is a fitness writer for Men's Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men's Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn't lifting weights in her garden, she can be found walking her rescue dog.

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