Simulation of the Day · Next: Sat 23 January
PULL THE ROPE
Hand over hand, then straight to the ball. 5 Rounds.
Pulling Power 2 km run · 10 stations · 5 rounds Run 55% Strength 23% Power 23%
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 · 5 rounds of
400m Run
20m Sled Pull
20 Wall Balls
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.