Simulation of the Day · Next: Mon 4 January
ENGINE RELAY III
3 rounds, a new station each time: 250m SkiErg, 75 Double Unders, 250m Row. Every round starts with a 200 m run and ends with 500m BikeErg.
Engine 600 m run · 6 stations Run 43% Engine 57%
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
200m Run
250m SkiErg
500m BikeErg-
200m Run
-
75 Double Unders
-
500m BikeErg
-
200m Run
250m Row-
500m BikeErg
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.