what are shuttle runs?

[MarineMotivatedMe]

could somebody explain these to me?

[Joshua Naterman]

I believe these are explained at the bottom of the WODs, but basically you have a marked start position. From there, you run 5 meters, stop and touch the ground, get back to the start as quickly as possible, and from there you immediately go to 10 meters, return to start, 15, return to start, and finally 20. You can also just go 10 feet further each time. You then go all the way back down the ladder.

So:

start, 10 feet, start, 20 , start, 30, start, 40, start, 30, start, 20, start, 10, start. That's it! This should be done as fast as possible. Take it easy the first time you do it, you don't want to get hurt. Also, you may want to use the first few steps of the ladder for a warm up and not go full blast until you hit the longest sprint. You may even want to wait until the second round of shuttle runs to go full blast.