Burn Block:
“The Engine Room” – 50-Minute Zone 2 Circuit
🎯 Goal: Continuous movement, conversational pace, nasal breathing when possible.
⏱ Format:
10 stations x 5 minutes each
Rotate immediately between stations, no rest.
Use a running clock or timer to rotate groups.
🔁 STATIONS (rotate every 5 minutes):
Kettlebell Farmer’s Carry
50ft laps, moderate weight
Walk continuously with upright posture
Sled Push or Drag
Light to moderate weight, continuous 40–50ft laps
Focus on breathing and pacing, not intensity
Row or Ski Erg
Smooth, steady rhythm
~500m every 5 mins, depending on fitness level
Plate Ground-to-Overhead + Walk
10 smooth reps + 50ft plate carry
Keep moving at a steady, light pace
Dumbbell Box Step-Ups (low box)
Alternate legs, unweighted or light dumbbells
12–15 reps/minute is plenty
Tire Flips
1 flip every ~20–30 seconds
Walk around the tire between flips to keep HR steady
Barbell Z Press (Seated Strict Press)
Light barbell or DBs
8–10 reps/min, sit on floor to engage core
Jump Rope (Single Unders or Alternating Foot)
Steady rhythm, rest as needed
30–60 seconds on / 15 seconds off cycle
Goblet Squat Hold + March
Hold bottom of squat with light KB or DB
Stand and march in place for 20 seconds between holds
Core Flow (Low-Impact)
10 Slow Sit-Ups +
30-sec Side Plank (switch sides at halfway)
Rotate this for duration
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