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Simulation of the Day · Next: Mon 12 April

ROW TO BIKE

Buy-in: 750m Row. Then 4 rounds of 200 m run, 75 Double Unders and 500m SkiErg. Cash-out: 1000m BikeErg.

Engine 800 m run · 10 stations Run 27% Engine 74%

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. 750m Row
  2. 200m Run
  3. 75 Double Unders
  4. 500m SkiErg
  5. 200m Run
  6. 75 Double Unders
  7. 500m SkiErg
  8. 200m Run
  9. 75 Double Unders
  10. 500m SkiErg
  11. 200m Run
  12. 75 Double Unders
  13. 500m SkiErg
  14. 1000m BikeErg

Finisher

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

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