Teams of 4, Each Athlete Starting on a Different Station
20:00 AMRAP
Station 1: 20/16 Calorie Row
Station 2: Max Hang Power Cleans
Station 3: Max Dual Dumbbell Box Step-Ups
Station 4: Max Bench Press
Bench Press: 60/42.5kg
Hang Power Cleans: 50/35kg
Dumbbell: 22.5/15kg
Box Height: 20in
Rotate Stations when the athlete on Station 1 Completes the Row
Coaching Notes, Strategy, and Goals
This is a team-based, rotating station workout that combines aerobic power, skill work, lower body stamina, and upper body strength. Athletes rotate stations based on the completion of the rowing calories, creating a blend of pacing, max-effort scoring, and active recovery depending on the movement.
Goal: Maximise reps (or calories) at each working station
Stimulus: Aerobic power, stamina under fatigue, muscular endurance
RPE: 7.5–8.5/10
Focus: Consistent effort at each station, quick transitions, and smooth coordination across the team
Key focus areas:
Manage effort on the row—strong but sustainable to give teammates consistent work/rest cycles
Stay composed on high-skill and high-rep stations (Hang Power Cleans, Box Step-Ups)
Control breathing and tension during strength stations (Bench Press)
