General Warnup
2 mins machine of choice
-
2 Rounds
10 Banded Good Mornings
5/5 Worlds Greatest Stretch
20 Bear Plank Shoulder Taps
15 sec Hollow Hold
10 Light KB Deadlifts
2 mins Max Reps/Metres per Station (1 min Rest between)
2 Rounds
Station 1. 10m Shuttle Runs
Station 2. Farmers Carry
Station 3. Ski Erg
Station 4. Sled Pull
Station 5. Rower
Goal:
Sustain high output across repeated work stations while managing grip, breathing, and transitions under fatigue.
Stimulus:
A hard-paced engine and muscular endurance piece. Athletes should aim to work at a strong, repeatable effort on each station without blowing up early, with the second round looking as close to the first as
possible.
RPE:
8/10. Hard effort, but controlled enough to keep moving and maintain consistency across both rounds.
Primary Objective:
Develop repeatable work capacity across mixed modalities, with an emphasis on pacing, output consistency, and fatigue management.
Secondary Objective:
Challenge grip endurance, midline stability, and leg stamina through loaded carries, cyclical machines, and resisted pulling.
