Simulation of the Day · Next: Fri 29 January
THE STATION CHIPPER VII
Chip through 5 stations once, with runs between. Finish with a 1 km run. No rounds.
Station Flow 1.7 km run · 5 stations Run 65% Engine 11% Strength 16% Power 9%
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
25m Sled Push
40m Burpee Broad Jumps
300m Run
15m Sled Pull
25m Sandbag Lunges-
400m Run
500m SkiErg-
1000m Run
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.