Simulation of the Day · Next: Mon 26 April
ENGINE RELAY
3 rounds, a new station each time: 250m SkiErg, 500m Row, 500m BikeErg. Every round starts with a 400 m run and ends with 50 Double Unders.
Engine 1.2 km run · 6 stations Run 61% Engine 39%
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
400m Run
250m SkiErg
50 Double Unders-
400m Run
500m Row-
50 Double Unders
-
400m Run
-
500m BikeErg
-
50 Double Unders
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.