Five Stations
Three rounds of five one-minute stations, a minute rest between.
Coach's note
Fight Gone Bad's shape: one point per rep, one per calorie on the rower, no rest until the round ends. Log reps per station and total them.
The session
- 1
Wall Balls
3 sets · 1 min
75/100 wall balls. Break into planned sets before you have to.
- 2
Kettlebell Swing
3 sets · 1 min
Explosive hip hinge. Power from the hips, not the arms.
- 3
Box Jump
3 sets · 1 min
Explosive jump, step back down to protect the knees.
- 4
Overhead Press
3 sets · 1 min
Shoulder strength for wall balls.
- 5
Rowing
3 sets · 1 min · rest 60s
1000m row. Legs-back-arms, target a repeatable split.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Five Stations as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore AMRAP workouts
- HYROX AMRAPTwenty minutes: run, ski, wall balls, carry — repeat.
- Engine BuilderTwelve minutes of row, swing and burpee.
- Bodyweight 20Pull, dip, squat. Twenty minutes with almost nothing to set up.
- Run & Wall BallTwenty minutes alternating 400 metres and 20 wall balls.
- Sled & CarryFifteen minutes of push, pull and carry. No running at all.
- Long GrindThirty minutes at a pace you could hold for sixty.