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Duo stations, 45 on 45 off

22 Apr 2026 · Pairs intervals · 55 min · Open & Pro

Intervals
work for the set time, rest for the set time, repeat.
Zones
one exercise per zone for a fixed time, then move on to the next zone.
In pairs
one works while the other rests or holds; swap as written.

Sled push · 45 s · 4 rounds · 45 s rest between rounds

·Sled push Pro
The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and a timer that runs the whole session. The race timer stays free.
See the plansLog in

Equipment: Sled, Wall ball, SkiErg, Rower, Farmers handles

In pairs: four stations at 45 s on, 45 s off, then three 7-minute blocks of a run or row with a race station.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Quadsmain in 6, also in 2
  2. Glutesmain in 4, also in 4
  3. Calvesmain in 2, also in 5
  4. Hamstringsmain in 1, also in 6
  5. Shouldersmain in 2, also in 3
  6. Absmain in 1, also in 6

Hardly touched: Biceps, Obliques, Adductors, Lats, Traps, Lower back, Upper back, Neck

Warm-up and rest are not counted. Main muscle = 1 point, also worked = 0.5 point, per station and per round.

Muscle maps: MuscleMap (MIT)