Simulation of the Day · Next: Mon 30 November
ROW PYRAMID II
Pyramid: 250-500-750-500-250m Row. After each step: 50 Double Unders, then a 200 m run (no run after the last step).
Engine 800 m run · 10 stations Run 33% Engine 67%
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
250m Row
50 Double Unders
200m Run-
500m Row
-
50 Double Unders
-
200m Run
-
750m Row
-
50 Double Unders
-
200m Run
-
500m Row
-
50 Double Unders
-
200m Run
-
250m Row
-
50 Double Unders
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.