RoxAiCoach Join the waitlist

Simulation of the Day · Next: Mon 1 February

SKIERG LADDER

Ladder: 250-500-750-1000m SkiErg. After each step: 250m Row, then a 300 m run (no run after the last step).

Engine 900 m run · 8 stations Run 32% Engine 68%

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. 250m SkiErg
  2. 250m Row
  3. 300m Run
  4. 500m SkiErg
  5. 250m Row
  6. 300m Run
  7. 750m SkiErg
  8. 250m Row
  9. 300m Run
  10. 1000m SkiErg
  11. 250m Row

Finisher

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

Want to time this workout and track your progress? Join the RoxAiCoach waitlist.