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Simulation of the Day · Next: Mon 3 May

SKIERG & BIKE SANDWICH

5 rounds, with a 500 m run before each station: 250m SkiErg and 500m BikeErg.

Engine 5 km run · 10 stations · 5 rounds Run 78% Engine 22%

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

  1. 500m Run
  2. 250m SkiErg
  3. 500m Run
  4. 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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