Every station
on one page.

Key cue

Hinge at the hips and drive the handles down with your lats, not your arms.

Costly mistake

Sprinting the first 250 m. It is the first station and the race is long.

Pacing

Start 3 to 5 seconds per 500 m slower than your best 1,000 m pace. Build in the last 250 m only if you feel good.

Breathing

Exhale on the pull down, inhale as you rise. Settle into one breath per stroke early.

Drills

1. 5 × 250 m at race pace, 45 s rest
2. Straight-arm band pulldowns, 3 × 15
3. 1,000 m test every 3 weeks to track pace

No equipment?

Band pulldowns or kettlebell swings for the hinge and lats.

Into the Roxzone

Walk the first steps off the erg while you shake out your arms, then jog.

Key cue

Low hips, arms locked, short choppy steps. Keep the sled moving.

Costly mistake

Stopping. Restarting a dead sled costs more than a slow, steady push.

Pacing

Pick a pace you can hold without stopping. A steady push beats sprint, stop, restart every time.

Breathing

Short, rhythmic breaths with each step. Do not hold your breath to brace.

Drills

1. Heavy sled push 6 × 12.5 m, full rest
2. Wall sit 3 × 60 s
3. Bulgarian split squat 3 × 8 each leg

No equipment?

Heavy walking lunges, wall sits, or pushing a loaded trolley or car in neutral where safe.

Into the Roxzone

Expect heavy legs on the next run. Short steps for the first 200 m.

Key cue

Sit back into the rope and walk it in hand over hand. Use your legs.

Costly mistake

Pulling with only the arms. Your grip is gone by the farmers carry.

Pacing

Find a hand-over-hand rhythm and keep it. Walk back to reset your feet instead of overreaching.

Breathing

Breathe out on each big pull. Reset your grip and breathe at the end of each length.

Drills

1. Sled pull 6 × 12.5 m
2. Rope pull or seated cable row 4 × 12
3. Dead hangs 3 × 30 to 45 s for grip

No equipment?

Heavy band rows, towel rows on a sturdy post, and dead hangs.

Into the Roxzone

Shake out the forearms. Your grip still has the farmers carry ahead.

Key cue

Find a rhythm you could hold for five minutes and step up if you need to.

Costly mistake

Huge jumps early. Consistent medium jumps are faster overall.

Pacing

Choose a rhythm you could hold for five minutes. Stepping back instead of jumping back is fine if it keeps you moving.

Breathing

One breath on the way down, one on the way up. Never stop on the floor to rest.

Drills

1. 3 × 20 burpee broad jumps at race rhythm
2. Burpees EMOM: 8 per minute for 8 minutes
3. Broad jumps 4 × 5 for distance

No equipment?

Burpees and broad jumps need nothing but space.

Into the Roxzone

Stand tall, open your chest and slow your breathing before the run.

Key cue

Legs, body, arms. Long strokes at a lower rate to bring your heart rate down.

Costly mistake

Rating too high. Pull hard and slow, not light and fast.

Pacing

Row 2 to 4 seconds per 500 m slower than your best 1,000 m. Lower stroke rate, strong legs.

Breathing

Exhale on the drive, inhale on the recovery. Use the row to bring your heart rate down.

Drills

1. 4 × 500 m at race pace, 60 s rest
2. Rate-capped rows: 10 min at 24 strokes a minute
3. Pause rows to practise legs, body, arms order

No equipment?

Bent-over rows and jump squats, or swap in an easy bike for the engine.

Into the Roxzone

Stand up slowly, walk two steps and get your legs under you.

Key cue

Tall posture, quick steps, shoulders packed. Chalk up if allowed.

Costly mistake

Putting the kettlebells down. Every pick-up is wasted time.

Pacing

Walk fast with short quick steps. Do not put the kettlebells down if you can avoid it.

Breathing

Brace your core and keep breathing behind the brace. Shallow, steady breaths.

Drills

1. Farmers carry 4 × 50 m at race weight
2. Heavy carry 3 × 30 m above race weight
3. Dead hangs and plate pinches for grip

No equipment?

Carry two heavy bags, water jugs or suitcases.

Into the Roxzone

Open and close your hands while you jog to bring the grip back.

Key cue

Bag high on the shoulders, knee kisses the floor, drive through the front heel.

Costly mistake

Rushing and getting no-repped. Clean reps are faster than repeated ones.

Pacing

Steady lunges with no stops. Clean reps first: a no-rep costs more than a slower pace.

Breathing

Exhale as you drive up. Keep the bag high so your chest stays open.

Drills

1. Sandbag lunges 4 × 25 m
2. Front rack lunges 3 × 10 each leg
3. Run 400 m straight after 50 m of lunges

No equipment?

Walking lunges with a backpack loaded to race weight.

Into the Roxzone

Your quads will burn. Short steps until the wall balls.

Key cue

Break early into planned sets (for example 25s or 20s) and keep rests short.

Costly mistake

Going unbroken until failure. Planned sets beat a long stall at rep 60.

Pacing

Plan your sets before the race and stick to them. Short planned rests beat a long stall.

Breathing

Breathe out on the throw, in on the catch. Take 2 or 3 breaths between sets, no more.

Drills

1. 100 wall balls for time in your planned sets
2. 5 × 20 wall balls, 30 s rest
3. Thrusters 3 × 12 for leg and shoulder endurance

No equipment?

Thrusters or squat-to-press with dumbbells or a loaded backpack.

Into the Roxzone

This is the finish. Empty the tank.