Simulation of the Day · Next: Sat 13 February

STATION FLOW

All eight stations back to back at a quarter volume. 2 Rounds.

Station Flow 1 km run · 16 stations · 2 rounds Run 32% Engine 18% Strength 31% Power 20%

Warm-up

5 minutes easy jog or bike.
2 × 200 m run, building from easy to race pace.
10 air squats, 10 lunges and 10 arm circles each way.
1 light round of the first two stations: 5 reps or 10 m each.

Main set · 2 rounds of

500m Run
250m SkiErg
15m Sled Push
15m Sled Pull
20m Burpee Broad Jumps
250m Row
50m Farmers Carry
25m Sandbag Lunges
25 Wall Balls

Finisher

Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.