Simulation of the Day · Next: Mon 25 January
SKIERG & BIKE REPEATS
5 rounds: 800 m run, then 250m SkiErg and 1000m BikeErg.
Engine 4 km run · 10 stations · 5 rounds Run 66% Engine 34%
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 · 5 rounds of
800m Run
250m SkiErg
1000m BikeErg
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.