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Race-pace pairs

9 Jul 2026 · Pace intervals · 50 min · Open & Pro

Intervals
work for the set time, rest for the set time, repeat.
In pairs
one works while the other rests or holds; swap as written.

Row + burpee broad jumps · 2.5-2.5 min · 3 rounds

round 1round 2round 3
1Row2:30 Race pace2:30 3 s per 500 m faster2:30 6 s per 500 m faster
2Burpee broad jumps2:302:302:30

Recovery · 3 min

Ski + wall balls · 2.5-2.5 min · 3 rounds

round 1round 2round 3
1SkiErg2:30 Race pace2:30 2 s per 500 m faster2:30 4 s per 500 m faster
2Wall balls2:30 Open2:30 Open2:30 Open

Recovery · 3 min

Run + sled pull · 2.5-2.5 min · 3 rounds

round 1round 2round 3
1Run2:30 Race pace2:30 5 s per 500 m faster2:30 10 s per 500 m faster
2Sled pull2:30 Open or Pro2:30 Open or Pro2:30 Open or Pro

Tap an exercise to put names or a note there: who starts where.

Ready
2:30

Elapsed 0:00 · Left 51:00

Equipment: Rower, SkiErg, Wall ball, Sled

Erg at race pace next to a race movement, 2:30 each, and get a little faster every round.

Open as quick timerOpen in the timer
Front view
Back view

What this workout hits

Not usedLessMore

Most worked

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

Hardly touched: Adductors, Lower back, Neck

Stations counted

  • Row ×3
  • Burpee broad jumps ×3
  • SkiErg ×3
  • Wall balls ×3
  • Run ×3
  • Sled pull ×3

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)