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Simulation of the Day · Next: Mon 8 February

BIKE TO SKIERG

Buy-in: 1000m BikeErg. Then 4 rounds of 200 m run, 250m Row and 50 Double Unders. Cash-out: 1000m SkiErg.

Engine 800 m run · 10 stations Run 32% Engine 68%

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

  1. 1000m BikeErg
  2. 200m Run
  3. 250m Row
  4. 50 Double Unders
  5. 200m Run
  6. 250m Row
  7. 50 Double Unders
  8. 200m Run
  9. 250m Row
  10. 50 Double Unders
  11. 200m Run
  12. 250m Row
  13. 50 Double Unders
  14. 1000m SkiErg

Finisher

Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.

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