Simulation of the Day · Next: Sun 25 April
JUMP ROPE LADDER II
Ladder: 25-50-75-100 Double Unders. After each step: 250m Row, then a 500 m run (no run after the last step).
Easy Pace 1.5 km run · 8 stations Run 62% Engine 38%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set
25 Double Unders
250m Row
500m Run-
50 Double Unders
-
250m Row
-
500m Run
-
75 Double Unders
-
250m Row
-
500m Run
-
100 Double Unders
-
250m Row
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.