Station 1
4-minute AMRAP
10/8 cal SkiERG
8 Burpees to Plate
Station 2
4-minute AMRAP
8 x 10m shuttle runs
8 Alternating DB Snatches
Stimulus
Hard aerobic intervals with slightly less recovery than Week 1.
The work should still feel repeatable, but athletes will notice they do not fully recover before the next station starts.
Goal
Hold a strong pace across all three stations without a major drop-off.
Primary Objective
Build the ability to sustain hard effort while recovering less between intervals.
Secondary Objective
Stay smooth under fatigue. Avoid turning the first station into a sprint.
Target RPE
8.5–9/10
Midline Strength
3 Sets:
15 GHD Hip Extensions
:30 Sorenson Hold
10 Disc Hamstring Curls
