Section duration: 40 mins
Athletes stay at each zone for 8 minutes, with 40 seconds at a station followed by a 20-second switch.
Each athlete performs 4 rounds at each station before moving on.
Once athletes leave a zone, they do not return.

Rep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds
Zone 1

A - Hot Feet Sprawl, B - Row Sprint

00:40
Hot Feet Sprawls
00:40
Row Sprint

Zone 2

A - Plank, B - Sled Pull

00:40
Crucifix Plank
00:40
Arms Only Sled Pull

Zone 3

A - Pushups, B - Skierg Sprint

00:40
Narrow pushup
00:40
Sled push

Zone 4

A - Swings, B - Plank jacks

00:40
KB Gunslinger Swing
00:40
Alt Plank Jacks

Zone 5

A - Clusters, B - Hollow Body Flutter Kicks

00:40
DB Clusters
00:40
Hollow Body Flutter Kicks