Simulation of the Day · Next: Mon 1 March
JUMP ROPE & SKIERG SANDWICH
3 rounds, with a 500 m run before each station: 50 Double Unders and 500m SkiErg.
Engine 3 km run · 6 stations · 3 rounds Run 74% Engine 26%
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 · 3 rounds of
500m Run
50 Double Unders-
500m Run
500m SkiErg
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.