Simulation of the Day · Next: Sat 20 February
THE GAUNTLET
Race day. 8 × 1 km and every station at full race standard.
Race Day 8 km run · 8 stations Run 66% Engine 9% Strength 15% Power 11%
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 Run
1000m SkiErg-
1000m Run
50m Sled Push-
1000m Run
50m Sled Pull-
1000m Run
80m Burpee Broad Jumps-
1000m Run
1000m Row-
1000m Run
200m Farmers Carry-
1000m Run
100m Sandbag Lunges-
1000m Run
100 Wall Balls
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.