Simulation of the Day · Next: Fri 19 March
THE STATION CHIPPER
Chip through 7 stations once, with runs between. Finish with a 1 km run. No rounds.
Station Flow 2.1 km run · 7 stations Run 56% Engine 15% Strength 15% Power 15%
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
40m Burpee Broad Jumps
25m Sled Push
400m Run
40 Wall Balls
50m Sandbag Lunges-
300m Run
500m SkiErg
50m Farmers Carry-
400m Run
500m Row-
1000m Run
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.