Develop aerobic capacity and full-body endurance while sustaining output and movement quality across multiple stations
Secondary Objective:
Enhance power endurance and grit, particularly through the sled push, dead ball cleans, and burpee broad jumps.
Stimulus:
The goal is sustained high-intensity effort with minimal drop-off between stations. Row and Ski segments drive aerobic power and pacing control; sled and carries challenge strength endurance and lower-body drive; while cleans and burpees bring in explosive output and full-body fatigue management. Expect the heart rate to stay elevated throughout with limited recovery. Each round should feel like a long grind — pushing you to balance output, pacing, and precision.
RPE:
Round 1: 7–8/10 – Controlled effort, focus on rhythm and efficiency.
Round 2: 8.5–9/10 – Push to maintain power through fatigue; dig deep on the sled and burpees.
