Simulation of the Day · Next: Thu 10 December
SLED PULL & KETTLEBELL SANDWICH
2 rounds, with a 1 km run before each station: 15m Sled Pull and 30 Kettlebell Swings (16/12 kg).
Grip & Grit 4 km run · 4 stations · 2 rounds Run 87% Strength 6% Power 7%
Warm-up
5 minutes easy on the bike or rower.
30 seconds dead hang or farmers hold.
10 hip hinges and 10 shoulder rolls.
Main set · 2 rounds of
1000m Run
15m Sled Pull-
1000m Run
30 Kettlebell Swings (16/12 kg)
Finisher
2 minutes hang from a bar or hold a light carry to open up your grip.
Stretch forearms, lats and hips, 30 seconds each side.