Simulation of the Day · Next: Mon 23 November
ROW & JUMP ROPE SANDWICH
3 rounds, with a 1 km run before each station: 250m Row and 75 Double Unders.
Engine 6 km run · 6 stations · 3 rounds Run 89% Engine 11%
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 · 3 rounds of
1000m Run
250m Row-
1000m Run
75 Double Unders
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.