The eight stations: what each one asks of you

This is a tour of the eight stations in race order. The technique notes are general guidance for training. They are not the official movement standards. For what a judge will and will not count, read the current rulebook.

01 SkiErg, 1,000 m

The first station arrives after one kilometre, when you feel fresh. The pull should come from a hinge at the hips with the arms finishing the stroke, not from the arms alone. Practise holding a rhythm you could keep for twice the distance.

02 Sled Push, 50 m

For many people this is the heaviest-feeling station. Keep your arms long or locked, your body leaning into the sled, and take short, steady steps. Stopping and restarting costs more than moving slowly.

03 Sled Pull, 50 m

You pull the sled towards you with a rope. Most people do best by sitting back into the pull and using their legs and bodyweight, then walking backwards to take up the slack. Grip and lower back tire first, so practise it after other work, not only when fresh.

04 Burpee Broad Jump, 80 m

Chest to the floor, stand, jump forwards, repeat. This is a pacing station more than a strength one. Find a jump length and a breathing pattern you can repeat without pausing.

05 Rowing, 1,000 m

This is the halfway point. Drive with the legs first, then swing the body, then pull with the arms. Use the row to settle your breathing rather than to make up time.

06 Farmers Carry, 200 m

You carry two kettlebells by your sides. Stand tall, take quick steps, and decide before you start where you will put the bells down if you need to. Grip is the limiter.

07 Sandbag Lunges, 100 m

Walking lunges with a sandbag on your shoulders. Your legs will already be tired from seven kilometres. A steady, unbroken rhythm matters more than long steps.

08 Wall Balls, 100 reps

Squat, then throw the ball to a target. It is the last thing between you and the finish. Go in with a plan for how you will break up the reps, and practise that plan when you are already tired. Our wall ball strategy guide explains how to build one.

What to practise first

If you are new, start with the stations that are skills: the SkiErg, the rower and the wall ball throw. Add sled work once you have access to one. If your gym is missing equipment, the training planner swaps in alternatives, and our guide to training without the kit explains the reasoning. For the sleds specifically, see how to train for the sleds without a sled.