Simulation of the Day · Next: Fri 9 April
STATION CIRCUIT II
5 rounds, no rest between stations: 500m Row and 50m Sandbag Lunges and 25m Sled Push, then a 400 m run.
Station Flow 2 km run · 15 stations · 5 rounds Run 37% Engine 25% Strength 38%
Warm-up
5 minutes easy jog.
1 light round of 3 stations: 5 reps or 10 m each.
3 × 100 m at race pace.
Main set · 5 rounds of
500m Row
50m Sandbag Lunges
25m Sled Push
400m Run
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.