Simulation of the Day · Next: Mon 11 January
BIKE & ROW SANDWICH
3 rounds, with a 800 m run before each station: 500m BikeErg and 500m Row.
Engine 4.8 km run · 6 stations · 3 rounds Run 79% Engine 21%
Warm-up
5 minutes easy on the SkiErg or rower.
2 × 200 m run, building from easy to steady.
10 air squats and 10 arm circles each way.
Main set · 3 rounds of
800m Run
500m BikeErg-
800m Run
500m Row
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.