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Simulation of the Day · Next: Mon 10 May

ROW PYRAMID

Pyramid: 250-500-750-500-250m Row. After each step: 500m BikeErg, then a 400 m run (no run after the last step).

Engine 1.6 km run · 10 stations Run 45% Engine 55%

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. 250m Row
  2. 500m BikeErg
  3. 400m Run
  4. 500m Row
  5. 500m BikeErg
  6. 400m Run
  7. 750m Row
  8. 500m BikeErg
  9. 400m Run
  10. 500m Row
  11. 500m BikeErg
  12. 400m Run
  13. 250m Row
  14. 500m BikeErg

Finisher

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

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