Simulation of the Day · Next: Sat 2 January

THE CHIPPER

Chip through it once. No rounds, no mercy.

Mental Strength 1 km run · 6 stations Run 38% Engine 21% Strength 15% Power 27%

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

1000m Row
50 Kettlebell Swings (16/12 kg)
40m Walking Lunges
30 Box Jumps
20 Push-Ups
10 Burpees
1000m Run

Finisher

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