Full Workout
5 Stations — 2:00 On / 2:00 Off each 1. Max Calorie Row 2. Max Burpee Broad Jump (90 cm) 3. Max Box Jump Over (30") 4. Max Wall Ball Shots (20 lb) 5. Max Double Unders Rule: Work for 2:00 at each station, rest 2:00, then move to the next. Score each station separately.
Strategy
Avoid sprinting the first 30 seconds. A controlled pace usually produces a higher total score across the full 2-minute interval. This applies to every station — row, burpees, box jumps, wall balls, and double unders all punish an early redline.
Use the 2:00 rest to fully reset breathing and grip before the next movement. Each station targets a different pattern: horizontal power on the row, ground-to-overhead explosiveness on burpees and box jumps, shoulder endurance on wall balls, and coordination under fatigue on double unders. Treat it as five mini-tests, not one continuous AMRAP.
Record every station score. Retest every few months under similar conditions to track real progress.
Scaling
- Bike Erg instead of Row
- Standard Burpees instead of Burpee Broad Jumps
- Lower box height or Step Overs
- 14/10 lb Wall Ball
- 2× Single Unders instead of Double Unders
My Result
- Row: 41 cal
- Burpee Broad Jump: 24 reps
- Box Jump Over: 20 reps
- Wall Ball Shots: 40 reps
- Double Unders: 135 reps
Why I Recommend It
This workout is a great benchmark for overall conditioning. Each station challenges a different fitness component while the fixed work/rest intervals make it easy to compare results over time. It is ideal for tracking progress every few months.