Station 1
4-minute AMRAP
12/10 cal Ski Erg
6 Burpee Box Jump Overs
Station 2
4-minute AMRAP
6 x 10m Shuttle Runs
10 Alternating DB Snatches
Stimulus
Hard, repeatable aerobic power.
Each 4-minute window should feel uncomfortable but controlled. The goal is to work at a high intensity without completely redlining in the first minute.
This should feel like a strong, sustained push rather than a sprint-and-survive workout.
Goal
Find a pace you can hold across all three stations.
You should finish each 4-minute effort breathing hard, under pressure, and ready to use the full 4-minute rest.
Primary Objective
Build aerobic capacity by sustaining hard effort for 4-minute intervals.
Secondary Objective
Improve pacing.
Start strong, stay consistent, and avoid falling apart in the final 90 seconds of each station.
Target RPE 8.5–9/10
Hard breathing. High heart rate. Deep discomfort.
But movement quality stays sharp.
