Simulation of the Day · Next: Sun 11 April
EASY RELAY II
4 rounds, a new station each time: 100m Farmers Carry, 15 Goblet Squats (16/12 kg), 500m BikeErg, 75 Double Unders. Every round starts with a 800 m run and ends with 250m Row.
Easy Pace 3.2 km run · 8 stations Run 73% Engine 18% Strength 9%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set
800m Run
100m Farmers Carry
250m Row-
800m Run
15 Goblet Squats (16/12 kg)-
250m Row
-
800m Run
-
500m BikeErg
-
250m Row
-
800m Run
-
75 Double Unders
-
250m Row
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.