HYBRID
Format:
3 x 10-min stations
1 km run buy-in each station
Straight into the couplet
Max rounds/reps remaining time
3-min transition between stations
Station 1
Buy-in: 1 km Run
Then AMRAP in remaining time:
12.5m Sled Pull
10 Burpee Broad Jumps
Station 2
Buy-in: 1 km Run
Then AMRAP in remaining time:
40 m Dead Ball Carry
20 Wall Balls 9/6
Station 3
Buy-in: 1 km Run
Then AMRAP in remaining time:
250 m Ski Erg
20 m Walking Lunges
Total duration: ~39 min (including transitions)
Goal: Move fast, stay technical, simulate race pacing and fatigue transitions.
