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Simulation of the Day · Next: Mon 21 December

JUMP ROPE TO BIKE

Buy-in: 100 Double Unders. Then 3 rounds of 200 m run, 250m SkiErg and 500m Row. Cash-out: 1000m BikeErg.

Engine 600 m run · 8 stations Run 27% Engine 74%

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

  1. 100 Double Unders
  2. 200m Run
  3. 250m SkiErg
  4. 500m Row
  5. 200m Run
  6. 250m SkiErg
  7. 500m Row
  8. 200m Run
  9. 250m SkiErg
  10. 500m Row
  11. 1000m BikeErg

Finisher

Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.

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