Simulation of the Day · Next: Fri 5 March
STATION CIRCUIT
5 rounds, no rest between stations: 50m Sandbag Lunges and 20m Burpee Broad Jumps and 500m Row, then a 300 m run.
Station Flow 1.5 km run · 15 stations · 5 rounds Run 31% Engine 29% Strength 29% Power 12%
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
50m Sandbag Lunges
20m Burpee Broad Jumps
500m Row
300m Run
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.