RoxAiCoach Join the waitlist

Simulation of the Day · Next: Sun 14 February

CARRY & ROW SANDWICH

2 rounds, with a 1500 m run before each station: 50m Farmers Carry and 500m Row.

Easy Pace 6 km run · 4 stations · 2 rounds Run 88% Engine 8% Strength 4%

Warm-up

5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.

Main set · 2 rounds of

  1. 1500m Run
  2. 50m Farmers Carry
  3. 1500m Run
  4. 500m Row

Finisher

Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.

Want to time this workout and track your progress? Join the RoxAiCoach waitlist.