A:
Zone 1: SkiErg
1: 100-150m
2: 125-200m
3: 150-250m
4: 175-300m
5: 200-350m

B: Plank

A:
Zone 2: Run
1: 100-150m
2: 125-200m
3: 150-250m
4: 175-300m
5: 200-350m

B: Pushup

A:
Zone 3: WallBall
1: 10-15
2: 12-20
3: 14-25
4: 16-27
5: 18-30

B: Wall Squat

A:
Zone 4: RowErg
1: 125-150m
2: 150-200m
3: 175-250m
4: 200-300m
5: 225-350m

B: Rest

Zone 5: BBJ
1: 6-10
2: 7-12
3: 8-14
4: 9-16
5: 10-18

B: Sled push 10m

A:
Zone 6: SB Reverse Lunge (leg pair)
1: 6-10
2: 7-12
3: 8-14
4: 9-16
5: 10-18

B: High knee run

Objective: Each round A increases amount of reps. B works as long as A is working.

• 5 rounds per zone then change zones
• You can change A and B every minute or every other minute or after each zone (option is yours)
• 3 pairs per station ( 3x A and 3x B)
• 30 seconds transition between zones