Simulation of the Day · Next: Mon 15 March
SKIERG & ROW REPEATS
3 rounds: 500 m run, then 250m SkiErg and 1000m Row.
Engine 1.5 km run · 6 stations · 3 rounds Run 42% Engine 58%
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 · 3 rounds of
500m Run
250m SkiErg
1000m Row
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.