Simulation of the Day · Next: Sun 7 March
ROW LADDER
Ladder: 250-500-750-1000m Row. After each step: 15 Push-Ups, then a 800 m run (no run after the last step).
Easy Pace 2.4 km run · 8 stations Run 56% Engine 32% Strength 12%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set
250m Row
15 Push-Ups
800m Run-
500m Row
-
15 Push-Ups
-
800m Run
-
750m Row
-
15 Push-Ups
-
800m Run
-
1000m Row
-
15 Push-Ups
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.