Simulation of the Day · Next: Mon 22 February

ENGINE RELAY IV

3 rounds, a new station each time: 500m BikeErg, 50 Double Unders, 250m SkiErg. Every round starts with a 500 m run and ends with 250m Row.

Engine 1.5 km run · 6 stations Run 66% Engine 34%

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.

Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.