Simulation of the Day · Next: Mon 18 January

SKIERG PYRAMID

Pyramid: 250-500-750-500-250m SkiErg. After each step: 250m Row, then a 400 m run (no run after the last step).

Engine 1.6 km run · 10 stations Run 45% Engine 55%

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.

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