Workout: Station Sharpen. Type: For Time. Peak-week sharpener. Every station once, at half volume, no runs between, just fast, clean transitions and race-intensity efforts. This primes the movements and the pacing without the fatigue of a full run. Move with intent, then save your legs for Saturday's simulation. 8 movements across 1 section. Created by Fiz.
FizHybrid Race

Station Sharpen

Peak-week sharpener. Every station once, at half volume, no runs between, just fast, clean transitions and race-intensity efforts. This primes the movements and the pacing without the fatigue of a full run. Move with intent, then save your legs for Saturday's simulation.

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For Timeadvancedrace specificmixed modal
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Format
For Time
Time cap
30 mins
Level
advanced
The workout

For Time

8 Stations: Half Volume
FOR TIME
Ski Erg 500m
Sled Push 25m @ 50kg
Sled Pull 25m @ 50kg
Burpee Broad Jumps 40m
Row 500m
Farmers Carry 100m @ 24kg
Sandbag Lunge 50m @ 20kg
Wall Balls 50 reps @ 9kg
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Station Sharpen is a for-time workout by Fiz, built from 8 movements, with a 30 mins cap. It is set at advanced level.

How to approach Station Sharpen

Station Sharpen loads the quads, glutes, upper back and lats hardest. Cardiovascular system, core and shoulders take a share of the work too.

Station Sharpen is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher. A 30 mins cap applies, so anything unfinished at the buzzer is where your score lands.

Questions

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How long does Station Sharpen take?
Station Sharpen runs to a cap of 30 mins.

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