The Train Station HQ

SUPER SUNDAY SMASHER

TEAMS OF 2

1 ROUND

400 M RUN TOGETHER
50 GOBLET SQUATS (53/35)
50 ABMAT SIT-UPS
50 RING ROWS
50 DB HAMMER CURLS

REST

3 ROUNDS
40/30 CAL ECHO BIKE (SPLIT)
30 DB BENCH PRESS (50/35)
20 BOX STEP-OVERS 24/20
10 BURPEES

REST

100 WALKING LUNGES
80 FLOOR PRESSES
60 KB SWINGS (53/35)
40 DB RDLs
20 DEVIL PRESSES (50/35)

Less skill, more pump. Expect a lot of legs, chest, arms, and conditioning with just enough intensity to earn your Sunday recovery meal.

WeekendWorkout BodybuildingMeetsConditioning LegDay UpperBodyPump EarnYourFitness

Fri — “Pull and Press” (Deadlift Strength)

Heavy hinge, perfect positions. Set your brace, own the pull, and treat every rep like it’s a single. Today is strength that carries over to everything.

The workout finishes the week with sled power, climbing skill, and a press that stays stable under fatigue. Smooth transitions and steady effort win.

SKILL (10:00): Rope climb technique
Foot lock and leg drive first. Scale to seated rope pulls with clean form.

STRENGTH (12:00): Deadlift 5 x 3
Build 80–88 percent with perfect singles and controlled lowers.

WORKOUT :
4 Rounds
20 m backward sled drag
3 rope climbs
12 DB floor press (2x50/35)

EXTRA SAUCE
For Quality — 3 sets:
12–15 GHD back extensions
15 banded triceps pressdowns
1:00 lat opener per side

Thu — “Ski Engine 30”

This is the long one and the only AMRAP this week. Start smooth, stay smooth, finish strong. Your job is steady ski pacing, tidy wall balls, and clean toes to bar sets that never get sloppy.

Keep devil’s press reps controlled and efficient. Every round should feel like something you can repeat, not something you survive.

SKILL (10:00): Toes to bar rhythm
Build a set plan you can stick with once you’re tired.

WORKOUT
AMRAP 30:
12/10 cal Ski
12 wall balls (20/14)
8 toes to bar
6 DB devils press (2x35/25)

EXTRA SAUCE
For Quality — 2 sets:
1:00 pigeon stretch per side
1:00 thoracic extension on roller

Wed — “Front Rack Builder”

Strong bracing and clean depth. Stay tall in the rack, own the bottom, and drive straight up. This is the kind of work that makes everything else feel lighter.

The workout is about controlled leg stamina and clean gymnastics. Keep chest to bar reps crisp and don’t rush your transitions.

SKILL (10:00): Chest to bar timing
Practice repeatable sets with a consistent kip and full control.

STRENGTH (12:00): Front Squat 5 x 3
Build 78–86 percent with clean posture and no grinders.

WORKOUT :
5 Rounds
12 DB box step overs (2x50/35)
12 chest to bar pull ups
24 DB Russian twists total

EXTRA SAUCE
For Quality — 3 sets:
12 band pull aparts
1:00 couch stretch per leg
1:00 calf and ankle stretch per side

Tue — “Row and Invert”

This is your one EMOM workout of the week. Smooth rowing, clean dumbbell reps, and HSPU that stay stacked. Scale early so you can keep the same pace and same movement quality all the way through.

Your goal is to finish every minute and feel in control, not hang on for dear life.

SKILL (10:00): Handstand line work
Wall facing holds or pike holds with strong midline control.

WORKOUT (EMOM 20 — rotate):
Minute 1
15/12 cal Row
Minute 2
10 DB push press (2x50/35)
Minute 3
10-12 HSPU or pike push ups
Minute 4
12-15 GHD sit ups

EXTRA SAUCE
For Quality — 3 sets:
15–20 banded external rotations
20 single leg calf raises per side
1:00 pec stretch per side

Mon — “Crisp and Close” (Pull Strength)

Clean day again, but sharper. Keep the bar close, catch tall, and drive the jerk with confidence. Build steadily and stop chasing the number if speed disappears.

The workout is fast and technical. The bike will make you breathe, the bar will test your positions, and the muscle ups will punish sloppy transitions.

SKILL (10:00): Bar muscle up rhythm
Work clean transitions and timing. Scale to chest to bar pull ups plus fast dips.

STRENGTH (12:00): Every 90s x 8
1 Clean + 1 Jerk
Build 70–85 percent with smooth footwork and no misses.

WORKOUT :
4 Rounds
20/16 cal BikeErg
10 power cleans (135/95)
5 bar muscle ups

EXTRA SAUCE (For Quality — 3 sets):
3 clean pulls moderate heavy
15 banded face pulls
1:00 front rack stretch per side

SUNDAY SMASHER

TEAMS OF 2

10 MINUTE FLOW

200 M RUN
15 GOBLET SQUATS 53/35
15 ABMAT SIT-UPS
10 BOX STEP-OVERS
5 INCHWORMS

CONTINUOUS EASY MOVEMENT FOR 10 MINUTES

REST

2 ROUNDS

50/40 CAL BIKE (SPLIT)
40 PUSH-UPS
30 PULL-UPS OR RING ROWS
20 ALT DB FRONT RACK LUNGES 50/35

REST

100 DOUBLE-UNDERS
80 AIR SQUATS
60 GHD SIT-UPS
40 KB SWINGS 53/35
20 SYNCHRO BURPEES

No heavy barbells today. Just steady work, bodyweight fatigue, and enough conditioning to close the weekend properly.

PARTNER SATURDAY.

Down and back up. Long grind, high skill, and plenty of volume to test your pacing and teamwork. One partner works while the other rests — manage the transitions and keep chipping away.

60 CAL SKI
50 PULL-UPS
40 HSPU
30 CLEAN & JERKS 135/95
20 WALL CLIMBS
10 ROPE CLIMBS
20 BAR FACING BURPEES
30 POWER SNATCHES
40 BOX JUMP OVERS
50 TOES-TO-BAR
60 KB SWINGS 53/35

RUN 500M CASH OUT

This one starts with upper body fatigue and turns into a full-body battle by the end. Grip, lungs, shoulders — everything gets tested.

Fri — “Stick the Landing”

Push jerk day. Dip straight, drive straight, and stick the landing like it’s glued to the floor. Build confidence overhead and keep every rep snappy.

The workout is simple and gritty, with sled work to keep the lungs honest and ring dips to build real pushing stamina without turning sloppy.

SKILL (10:00): Ring support and dip mechanics
Own the support position and keep shoulders down and stable.

STRENGTH (12:00): Push Jerk 6 x 2
Build 75–88 percent with clean lockouts and no press outs.

WORKOUT (For Time — cap 12:00):
4 Rounds
20 m backward sled drag
12 DB front rack walking lunges (2x50/35)
10 ring dips

EXTRA SAUCE (For Quality — 3 sets):
15 banded triceps pressdowns
12 prone Y T W
1:00 lat opener per side