Bodyweight & Machines

8 exercises · 8 sets · Half the race, run at the pace you mean to hold for all of it.

Bodyweight & Machines

4 exercises · 4 sets · Race week is not for fitness.

Barbell & Bodyweight

3 exercises · 6 sets · Squats first, then the two loaded stations that decide the back half.

Bodyweight & Machines

16 exercises · 16 sets · All eight stations, all eight runs, open-division standards.

Bodyweight & Machines

6 exercises · 6 sets · The pattern the race is made of, at the distance the race runs it: 1 km in, a station, straight back out.

Machines & Bodyweight

3 exercises · 3 sets · Base week work.

Bodyweight & Machines

6 exercises · 6 sets · Get comfortable running fast on tired legs.

Bodyweight & Dumbbells

2 exercises · 2 sets · The last station of the race, met the way the race meets it: tired.

Dumbbells & Bodyweight

4 exercises · 12 sets · Every run starts on jelly legs.

Barbell & Dumbbells

4 exercises · 13 sets · One heavy full-body hit when time is short — squat, press, hinge and wall balls to keep every race pattern sharp in under an hour.

Barbell & Dumbbells

4 exercises · 14 sets · Farmers carry, SkiErg and row all fail at the grip.

Barbell & Dumbbells

4 exercises · 13 sets · Sandbag lunges and compromised running hammer the posterior chain.

Dumbbells & Barbell

4 exercises · 14 sets · The last 100 wall balls decide races.