You’ll need a 30m hill for the conditioning circuits and must do a total-body warm-up before each session. Watch the video for a guide to these workouts.

Conditioning circuit 1

15 burpees
10 press-ups
5 jump squats
Fast bear crawl to top of hill
Fast crab walk to bottom of hill
Fast bear crawl to top of hill
20 jump lunges (each leg)
Sprint to bottom

Conditioning circuit 2

Part 1 5 x 100m sprints, 30sec recovery between sprints, 2min rest after all five

Part 2 50m backwards run up a hill, crab walk down the hill, 90sec rest. Repeat the circuit four more times before taking a 2min rest.

Part 3 30sec squats (full depth), 30sec one-leg squats, 30sec squat holds (thighs parallel to the floor, 5sec hold at bottom of move), 30sec shallow squats (thighs 45˚to the floor), 30sec jump squats (full depth).

Running conditioning circuit

20 burpees
30sec bear crawl to top of hill
30sec press-ups
30sec crab walk to bottom of hill
30sec jump squats
30sec high-knee sprinting on the spot