Simulation of the Day · Next: Mon 16 November
ENGINE RELAY II
3 rounds, a new station each time: 500m BikeErg, 500m Row, 250m SkiErg. Every round starts with a 300 m run and ends with 50 Double Unders.
Engine 900 m run · 6 stations Run 54% Engine 46%
Warm-up
5 minutes easy on the SkiErg or rower.
2 × 200 m run, building from easy to steady.
10 air squats and 10 arm circles each way.
Main set
300m Run
500m BikeErg-
50 Double Unders
-
300m Run
500m Row-
50 Double Unders
-
300m Run
250m SkiErg-
50 Double Unders
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.