Pick 2–4 stations and get a race-format workout — alternating 1 km runs and stations, just like the real thing.
SkiErg
1,000 m
~4:30
Sled Push
50 m
~3:00
Sled Pull
Burpee Broad Jump
80 m
~6:00
Rowing
Farmers Carry
200 m
~2:30
Sandbag Lunges
100 m
~3:30
Wall Balls
75–100 reps