Simulation of the Day · Next: Sun 21 February
EASY RELAY VII
4 rounds, a new station each time: 100m Farmers Carry, 50 Double Unders, 500m BikeErg, 15 Goblet Squats (16/12 kg). Every round starts with a 600 m run and ends with 250m Row.
Easy Pace 2.4 km run · 8 stations Run 67% Engine 21% Strength 11%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set
600m Run
100m Farmers Carry
250m Row-
600m Run
50 Double Unders-
250m Row
-
600m Run
-
500m BikeErg
-
250m Row
-
600m Run
-
15 Goblet Squats (16/12 kg)
-
250m Row
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.