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Simulation of the Day · Next: Sun 27 December

ROW & PUSH-UP SANDWICH

2 rounds, with a 2 km run before each station: 500m Row and 20 Push-Ups.

Easy Pace 8 km run · 4 stations · 2 rounds Run 90% Engine 6% Strength 4%

Warm-up

5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.

Main set · 2 rounds of

  1. 2000m Run
  2. 500m Row
  3. 2000m Run
  4. 20 Push-Ups

Finisher

Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.

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