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30-second partner swaps

28 Jan 2026 · Partner intervals + circuits · 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.
In pairs
one works while the other rests or holds; swap as written.

Partner swaps · 30 s · 5 rounds · 30 s rest

1Burpee broad jumps
2Sled push Open or Pro
3Loaded crawl M15/W7.5 kg
4Sandbag lunges Pro
5Wall balls Open or 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, Dumbbells, Sandbag, Wall ball, SkiErg, Rower, Kettlebell

Five rounds of five stations, swapping with your partner every 30 seconds. Then two run-and-erg circuits.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Quadsmain in 8, also in 3
  2. Glutesmain in 7, also in 4
  3. Shouldersmain in 5, also in 3
  4. Absmain in 3, also in 8
  5. Calvesmain in 3, also in 6
  6. Hamstringsmain in 2, also in 10

Hardly touched: Biceps, Forearms, Adductors, Lats, Traps, 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)