Simulation of the Day · Next: Sun 15 November
PUSH-UP LADDER II
Ladder: 10-20-30-40 Push-Ups. After each step: 500m BikeErg, then a 800 m run (no run after the last step).
Easy Pace 2.4 km run · 8 stations Run 63% Engine 15% Strength 22%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set
10 Push-Ups-
500m BikeErg
800m Run-
20 Push-Ups
-
500m BikeErg
-
800m Run
-
30 Push-Ups
-
500m BikeErg
-
800m Run
-
40 Push-Ups
-
500m BikeErg
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.