S&C 6 STATION TEMPLATE
Trainer:
Date:
WARM UP PHASE: 5 Dynamic Warm Ups (Avoid Static Stretches)
1.
2.
3.
4.
5.
QUICK BURN OUT PHASE (Focus on raising their HR)
1.
2.
3.
4.
5.
STATIONS: 3:1 minute work to rest ratio. 2 rounds at each
station. 2 WOs per station. Transition during second rest phase
of each station.
a. WO#1
b. WO#2
EQUIPMENT NEEDED
REPS
1. Kneeling ball
slams
2. Versa to 100 on
distance
3. Ladder drill
slalom
4. Sandbag wood
choppers
Lateral jump burpies
Slam ball, mini hurdle
Kb wall sit Arnold
press/kb deadlift
Sandbag lunges
Ladders, Kettle bells
5.
Bear crawls
Mats
Kb locomotion swings
Kettlebells
a. 10x
b. 10x
a. 100 on dist.
b. 10x
a. 1 full ladder
b. 10 each
a. 10 each
side b. point
a to b
a. 10 each
b. a to b
a.10 each
b. a to b
Flutter kicks/ scissor
kicks/ crunches
6. Plank kb reach
Sandbag clean and squat Versa climber, sandbag
Sandbags, heavy bags
STATIONS: 3:1 minute work to rest ratio. 2 rounds at each
station. 2 WOs per station. Transition during second rest phase
of each station.
a. WO#1
b. WO#2
EQUIPMENT NEEDED
REPS
7. Bench jumps
Plate press on bench
Bench, plate
8. Row to 200m
Kb clean and press
single arm
Ball slams
Row machine, Kettlebells
10. Sandbag rows
Sandbag Russian twist
Sandbags
b. 10x
b. 20x
a. 100 on dist.
b. 10x
a. cone to
cone
b. 10x
a. 10x
b. 10x
11. Plyo step overs
Plyo burpies
Plyo box
a. 10 b. 10
12. Mountain
climbers
Sandbag squats
sandbags
a. 20
b. 10
9. Suicides cone to
cone
cones, ball slams
STATIONS: 3:1 minute work to rest ratio. 2 rounds at each
station. 2 WOs per station. Transition during second rest phase
of each station.
a. WO#1
b. WO#2
EQUIPMENT NEEDED
REPS
13. Dumbbell pogo
hops
14. Non motorized
treadmill
15. Ladder drill sand
bag jump squats
16. Rope inner
circles
Db iron crosses
Dumbbells
Plyo jumps
Treadmill, plyo box
Sandbag clean and
snatch
Planks slams
Ladders, sandbags
c. 10x
b. 10x
a. 100 on dist.
b. 10x
a. 1 full ladder
b. 10x
a. 10 b. 10
each side
17. Lateral steps mini
hurdles to sprawl
KB curls to press
10 mini hurdles, kettle bells
a. 10 b. 10
18. Sandbag crab
walk
Sandbag Turkish get up
Sandbags
a.10
Ropes
b. 10