Simulation of the Day · Next: Mon 24 May
JUMP ROPE LADDER IV
Ladder: 25-50-75-100 Double Unders. After each step: 250m Row, then a 300 m run (no run after the last step).
Engine 900 m run · 8 stations Run 50% Engine 50%
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
25 Double Unders
250m Row
300m Run-
50 Double Unders
-
250m Row
-
300m Run
-
75 Double Unders
-
250m Row
-
300m Run
-
100 Double Unders
-
250m Row
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.