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Station intervals and triplets

30 Jul 2026 · Intervals + triplets · 55 min · Open & Pro

For time
work through the list once, as fast as you can; the clock counts up.
Intervals
work for the set time, rest for the set time, repeat.

Station intervals · 1-1.5-2-1.5-1 min · 90 s rest

·Sled push Open
·Burpee broad jumps
·Farmers carry Open
·Sit-ups
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, Farmers handles, Wall ball, Kettlebell, Sandbag, Rower, SkiErg

Pyramid intervals on four stations, then three erg-and-strength triplets with 50 wall balls each.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Glutesmain in 6, also in 3
  2. Quadsmain in 6, also in 2
  3. Absmain in 3, also in 8
  4. Shouldersmain in 2, also in 4
  5. Hamstringsmain in 1, also in 7
  6. Calvesmain in 2, also in 5

Hardly touched: Biceps, Adductors, Lower 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)