Tempo runs and intervals. The 8km of running between stations is where most races are lost — keeping it under threshold is the whole game.
Dumbbells, pull ups, squats. Building the power for sled, lunges and wall-ball volume — the difference between finishing strong and crawling.
Burpee broad jumps, wall ball form, rowing technique. The specialised functional movements where seconds compound across eight rounds.
— from my CV. Means it on the rig too.