Simulation of the Day · Next: Sat 22 May

MINI-SIM 8

All-round test. All 8 'half' stations.

All-round 400 m run · 8 stations Run 16% Engine 22% Strength 45% Power 17%

Warm-up

5 minutes easy jog or bike.
2 × 200 m run, building from easy to race pace.
10 air squats, 10 lunges and 10 arm circles each way.
1 light round of the first two stations: 5 reps or 10 m each.

Main set

400m Run
500m SkiErg
25m Sled Push
25m Sled Pull
40m BBJ
500m Row
100m Carry
50m Lunges
50 Wall Balls

Finisher

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