Train West Van – SPRINT
Machine DT
Teams of 4
(2 working – 2 resting – Relay style)
5 rounds of 7:00 with 2:00 rest in between rounds
Calories 6/8 [F/M]
Station 1: Echo & Row
Station 2: C2 & Ski
Station 3: C2 & Row
Station 4: Echo & Ski
Station 5: C2 & Runner
Workout Format: Relay Style – 4 Athletes
The workout is completed in relay format with 4 athletes per team .
There are multiple machines/stations. Each station has a 7-minute work window .
How it Works:
Athlete 1 starts on the first machine and performs the required calories.
Once Athlete 1 finishes, they move to the second machine.
As soon as Athlete 1 clears the first machine, Athlete 2 begins on that same first machine.
This pattern continues:
Athletes move to the next machine only when the teammate ahead has cleared it.
Only one athlete can be on a machine at a time.
Athletes continue this relay-style rotation for the full 7 minutes at that station .
When the clock hits 7:00 , everyone stops and takes a 2-minute rest .
After the rest, all athletes rotate to the next station , and the same relay sequence is repeated.