Simulation of the Day · Next: Sun 29 November
PUSH-UP LADDER III
Ladder: 10-20-30-40 Push-Ups. After each step: 500m BikeErg, then a 500 m run (no run after the last step).
Easy Pace 1.5 km run · 8 stations Run 52% Engine 19% Strength 29%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set
10 Push-Ups-
500m BikeErg
500m Run-
20 Push-Ups
-
500m BikeErg
-
500m Run
-
30 Push-Ups
-
500m BikeErg
-
500m Run
-
40 Push-Ups
-
500m BikeErg
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.