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Simulation of the Day · Next: Sun 6 December

SQUAT & BIKE REPEATS

2 rounds: 1 km run, then 15 Goblet Squats (16/12 kg) and 1000m BikeErg.

Easy Pace 2 km run · 4 stations · 2 rounds Run 71% Engine 20% Strength 9%

Warm-up

5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.

Main set · 2 rounds of

  1. 1000m Run
  2. 15 Goblet Squats (16/12 kg)
  3. 1000m BikeErg

Finisher

Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.

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