The Train Station HQ

Tue — “Climb Aboard”

No strength piece today. Instead, we’re spending some real time developing rope efficiency before turning it into conditioning.

The goal is movement, not standing around staring at the rope. Use the legs, stay smooth on the rower, and choose dumbbells that allow you to keep the lunges moving.

SKILL (12:00): Rope Climb Development
Practice foot locks, reducing pulls per climb, controlled descents, or legless progressions for advanced athletes.

WORKOUT (For Time — Cap 17:00):

5 Rounds
12/10 Cal Row
1 Rope Climb
12 DB Front Rack Walking Lunges (2x50/35)
10 Burpees Over DBs

EXTRA SAUCE (For Quality — 3 Sets):
12 GHD Back Extensions
12 Cable Hamstring Curls/leg
1:00 Hip Flexor Stretch/side

Mon — “Press Play”

We’re keeping the strength days unpredictable and opening Monday with pressing. Bench gets a little heavier this week, but every rep should still move with authority. Set the shoulders, stay tight, and drive through the bar.

Then we go short and spicy. The Ski gets the heart rate up, the dumbbells keep the pressing honest, and toes-to-bar bring the gymnastics. Pick sets you can maintain instead of blowing up in round one.

SKILL (10:00): Toes-to-Bar Cycling
Work efficient kip timing, lat engagement, and quick turnover. Practice the set size you plan to use once tired.

STRENGTH (12:00): Bench Press
5 x 3 @ 78–86%

WORKOUT (For Time — Cap 12:00):
4 Rounds
12/10 Cal SkiErg
10 DB Push Press (2x35/25)
10 Toes-to-Bar

EXTRA SAUCE (For Quality — 3 Sets):
12–15 Cable Triceps Pressdowns
15 DB Lateral Raises
12 Cable Face Pulls

IT’S THE BEST DAY OF THE WEEK, PARTNER SATURDAY.

TEAMS OF 2 — 2 ROUNDS

A 50-40-30-20-10 ladder down, then straight back up. Machines, gymnastics, barbell and dumbbells. Round one will feel manageable. Round two is where the fun starts. 30-40mins of work.

50 CALS ANY MACHINE
40 PARTNER WALL BALLS
30 TOES-TO-BAR OR GHD SIT-UPS
20 SQUAT CLEANS
10 WALL CLIMBS
20 POWER SNATCHES
30 HSPU
40 DB SNATCHES
50 DB SHOULDER-TO-OVERHEAD

2 ROUNDS FOR TIME

Split the work however you want. Keep the early sets under control, communicate with your partner, and don’t get fooled by that first trip through. You’ve got to do the whole damn thing again.

Saturday mornings are better with a partner.

Fri — “Friday Fast Bar”

We saved the Olympic lifting for Friday. You're building into sn**ch work with a combination that rewards speed, balance, and confidence overhead.

Then we close the week with a short gymnastics/barbell sprint. Don't turn the sn**ches into slow singles unless you absolutely have to. Choose a load you can attack.

SKILL (10:00): Toes-to-Bar Efficiency
Practice larger opening sets versus smaller sustainable sets and figure out which strategy works best for you.

STRENGTH (12:00): Every 90s x 8
1 Power Sn**ch + 1 Hang Squat Sn**ch + 1 Overhead Squat
Build 65–80%

WORKOUT (For Time — Cap 10:00):

3 Rounds
12 Power Sn**ches (75/55)
12 Toes-to-Bar
15/12 Cal BikeErg

EXTRA SAUCE (For Quality — 3 Sets):
10 DB Single-Arm Rows/side
15 Cable Biceps Curls
1:00 Thoracic/Overhead Stretch

**chDay

Thu — “Thursday Legs”

Nobody said squat day had to be Wednesday. Front squats move later in the week, and the intensity starts creeping upward.

Stay tall, keep the elbows high, and don't let the last rep become a good morning. Then we take those legs straight into a short workout where composure matters more than speed.

SKILL (10:00): Rope Climb Technique
Practice quick foot locks and using the legs aggressively. Advanced athletes can work legless rope climb technique.

STRENGTH (12:00): Front Squat
5 x 3 @ 75–85%

WORKOUT (For Time — Cap 13:00):

4 Rounds
12/10 Cal Row
2 Rope Climbs
10 DB Front Rack Step-Ups (2x35/25)

EXTRA SAUCE (For Quality — 3 Sets):
12 Single-Leg Cable Hamstring Curls/side
20 Tib Raises
1:00 Couch Stretch/side

Wed — “Skill Before Speed”

No strength today. Instead, we're giving you time to work on something that usually disappears the second you're tired—walking on your hands.

Then comes a straightforward burner. Bike, dumbbells, and rope. Nothing complicated. Just keep moving.

SKILL (12:00): Handstand Walking
Spend time on kick-ups, shoulder taps, weight shifts, short walks, turns, or obstacle work depending on ability.

WORKOUT (For Time — Cap 15:00):

5 Rounds
12/10 Cal BikeErg
10 DB Hang Power Sn**ches (5/side, 50/35)
50 Double-Unders

EXTRA SAUCE (For Quality — 3 Sets):
12 Cable Pallof Press/side
15 Cable Face Pulls
12–15 GHD Back Extensions

**ch

Tue — “Overhead Tracks”

Push strength lands early this week. Today we're moving from strict pressing toward more explosive overhead work. Dip vertically, drive hard, and finish every rep aggressively.

Then we go gymnastics-heavy. Keep the ring muscle-ups technically sound and use the machine to recover enough to attack the next set.

SKILL (10:00): Ring Muscle-Up Progressions
Work false grip, transition speed, turnover drills, or quality singles.

STRENGTH (12:00): Push Press
5 x 4 @ 72–82%

WORKOUT (For Time — Cap 12:00):
4 Rounds
12/10 Cal SkiErg
5 Ring Muscle-Ups
12 DB Romanian Deadlifts (2x50/35)

Scale RMU to 8 Pull-Ups + 6 Ring Dips.

EXTRA SAUCE (For Quality — 3 Sets):
12–15 Cable Triceps Pressdowns
15 DB Rear Delt Flys
1:00 Overhead Lat Stretch/side

🔥 SATURDAY PLANS? WE’VE GOT YOU COVERED. 🔥

Want to spend Saturday throwing down with friends, getting some fitness in, and having a damn good time? Come join us at the TrainStation HQ!

We already have 5 teams of 4 signed up, and there’s room for more.

🏋️ 3 workouts are already posted
👀 PLUS one MYSTERY TEST revealed Saturday morning
👊 Teams of 4
🔥 Everything is scalable
💰 And the best part… IT’S COMPLETELY FREE!

This isn’t about being an RX athlete or an experienced competitor. If you can workout, you can participate. Scale what you need, push yourself, cheer on your friends and have some fun.

We’re kicking things off Saturday morning and plan to have everyone finished around noon–1ish, so you won’t lose your entire Saturday.

Grab 3 friends, put a team together and come throw down with us.

No pressure. No entry fee. No need to be a superstar.

Just fitness, friends, a little friendly competition and a fun Saturday at the TrainStation HQ.

Interested? DM me and I’ll get your team added!

Mon — “Thirty Minute Monday”

We're flipping the script completely this week. The long workout lands on Monday. No heavy strength beforehand—just a big dose of fitness to start the week.

This is your only AMRAP of the week. Don't win the first five minutes and lose the next twenty-five. Keep the dumbbells manageable, protect your grip on chest-to-bar, and settle into the row instead of attacking it.

SKILL (10:00): Chest-to-Bar Pull-Up Cycling
Practice repeatable sets and efficient butterfly or kipping mechanics.

WORKOUT (AMRAP 30):

15/12 Cal Row
10 DB Thrusters (2x35/25)
8 Chest-to-Bar Pull-Ups
12 DB Box Step-Overs (2x35/25)
10 GHD Sit-Ups

EXTRA SAUCE (For Quality — 2 Sets):
15 Cable Straight-Arm Pulldowns
12 GHD Back Extensions
1:00 Lat Stretch/side