The following programs are designed to be used on the power station with minimal additional equipment and minimal adjustment of that equipment.

For these circuit you can go for time or reps. If these exercises are easy for you go for time, if they are hard go for reps. You can use any of the circuits below to add into your workout, or combine 2 or 3 for your training session.

Perform 2-5 rounds. Below I have prescribed 45 work/ 15 rest, but you could use 30 work/ 30 rest or do 15 reps of each. Just do whatever is a good challenge for you.

Full body Circuits

  • 1a Sled push (on fat bar) 45 work/ 15 rest
  • 1b Incline row (on fat bar) 45 work/ 15 rest
  • 1c Conan's walk 45 work/ 15 rest
  • 1d dips 45 work/ 15 rest
  • Rest 1 min
  • 1a step ups (hight of base of knee cap) 45 work/ 15 rest (each side)
  • 1b incline push up 45 work/ 15 rest
  • 1c chin 45 work/ 15 rest
  • 1d box jumps (hight of base of knee cap) 45 work/ 15 rest
  • Rest 1 min

Upper body strength endurance circuit

  • 1a 1 arm incline row 45 work/ 15 rest (change arms with each rep)
  • 1b 1 arm incline push up 45 work/ 15 rest (change arms with each rep)
  • 1c Chin ups neutral grip 45 work/ 15 rest
  • 1d Dips 45 work/ 15 rest
  • Rest 1 min

Lower body strength endurance circuit

  • 1a Forward sled walk (rope needed) 45 work/ 15 rest
  • 1b Backward sled walk (rope needed) 45 work/ 15 rest
  • 1c Yoke walks 45 work/ 15 rest
  • 1d Conan's walk 45 work/ 15 rest
  • Rest 1 min