Simulation of the Day · Next: Fri 30 April

SKIERG TO BROAD JUMP

Buy-in: 750m SkiErg. Then 4 rounds of 300 m run, 15m Sled Pull and 500m Row. Cash-out: 60m Burpee Broad Jumps.

Station Flow 1.2 km run · 10 stations Run 34% Engine 43% Strength 14% Power 9%

Warm-up

5 minutes easy jog.
1 light round of 3 stations: 5 reps or 10 m each.
3 × 100 m at race pace.

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