Simulation of the Day · Next: Fri 1 January
STATION CIRCUIT VII
5 rounds, no rest between stations: 500m SkiErg and 40m Burpee Broad Jumps and 30 Wall Balls, then a 400 m run.
Station Flow 2 km run · 15 stations · 5 rounds Run 35% Engine 24% Power 41%
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 SkiErg
40m Burpee Broad Jumps
30 Wall Balls
400m Run
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.