Simulation of the Day · Next: Sun 28 March
EASY RELAY
4 rounds, a new station each time: 20 Push-Ups, 15 Goblet Squats (16/12 kg), 250m Row, 500m BikeErg. Every round starts with a 800 m run and ends with 50m Farmers Carry.
Easy Pace 3.2 km run · 8 stations Run 74% Engine 6% Strength 20%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set
800m Run
20 Push-Ups
50m Farmers Carry-
800m Run
-
15 Goblet Squats (16/12 kg)
-
50m Farmers Carry
-
800m Run
250m Row-
50m Farmers Carry
-
800m Run
-
500m BikeErg
-
50m Farmers Carry
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.