Simulation of the Day · Next: Sun 20 December
EASY RELAY V
4 rounds, a new station each time: 500m BikeErg, 75 Double Unders, 50m Farmers Carry, 500m Row. Every round starts with a 600 m run and ends with 15 Goblet Squats (16/12 kg).
Easy Pace 2.4 km run · 8 stations Run 67% Engine 15% Strength 18%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set
600m Run
500m BikeErg-
15 Goblet Squats (16/12 kg)
-
600m Run
-
75 Double Unders
-
15 Goblet Squats (16/12 kg)
-
600m Run
50m Farmers Carry-
15 Goblet Squats (16/12 kg)
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600m Run
500m Row-
15 Goblet Squats (16/12 kg)
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.