Simulation of the Day · Next: Mon 29 March
ROW TO SKIERG
Buy-in: 1000m Row. Then 3 rounds of 200 m run, 50 Double Unders and 500m BikeErg. Cash-out: 750m SkiErg.
Engine 600 m run · 8 stations Run 27% Engine 73%
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
1000m Row
200m Run
50 Double Unders-
500m BikeErg
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200m Run
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50 Double Unders
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500m BikeErg
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200m Run
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50 Double Unders
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500m BikeErg
750m SkiErg
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.