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Simulation of the Day · Next: Mon 28 December

ROW COUNTDOWN

Runs get shorter: 1 km · 800 m · 600 m · 400 m · 200 m. Each run is followed by 500m Row and 50 Double Unders.

Engine 3 km run · 10 stations Run 63% Engine 37%

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

  1. 1000m Run
  2. 500m Row
  3. 50 Double Unders
  4. 800m Run
  5. 500m Row
  6. 50 Double Unders
  7. 600m Run
  8. 500m Row
  9. 50 Double Unders
  10. 400m Run
  11. 500m Row
  12. 50 Double Unders
  13. 200m Run
  14. 500m Row
  15. 50 Double Unders

Finisher

Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.

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