Simulation of the Day · Next: Mon 5 April
JUMP ROPE COUNTDOWN
Runs get shorter: 1 km · 800 m · 600 m · 400 m · 200 m. Each run is followed by 50 Double Unders and 250m SkiErg.
Engine 3 km run · 10 stations 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
1000m Run
50 Double Unders
250m SkiErg-
800m Run
-
50 Double Unders
-
250m SkiErg
-
600m Run
-
50 Double Unders
-
250m SkiErg
-
400m Run
-
50 Double Unders
-
250m SkiErg
-
200m Run
-
50 Double Unders
-
250m SkiErg
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.