26. August 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

20 sec Echo

20 sec Row

20 sec Ski

First round easy, second round RPE 6-7.

Workout:

9 x 2 min on / 1 min off:

A)

200m Run

Max cal Echo bike in remaining time

B)

200m Run

Max cal Row in remaining time

C)

200m Run

Max cal Ski in remaining time

Alternate between A, B and C.

Accessory:

Every 4 min x 3:

20-30 sec Hollow hold / Tucked hold / Hollow rocks

20-30 sec Copenhagen plank each side

30 sec Banded good morning hold