ATHLION 11 STATIONS GUIDE
Comprehensive breakdown of movement standards, distance specs, and efficiency tips for all 11 race stations.
Station 01
Station 1: 8KM Run
Spec/Rep: 8km total
Target Muscles: Cardiovascular, Legs
Pro Tip: Maintain Zone 3 pace; don't sprint early.
Station 02
Station 2: Mudgar Ritual
Spec/Rep: 50 reps total
Target Muscles: Shoulders, Grip, Core
Pro Tip: Engage your core to maintain a smooth 360° swing arc.
Station 03
Station 3: Sled Push
Spec/Rep: 50m
Target Muscles: Quadriceps, Glutes, Calves
Pro Tip: Keep hips low and drive with straight arms against the upright poles.
Station 04
Station 4: Monkey Crawl
Spec/Rep: 30m
Target Muscles: Full Body, Agility
Pro Tip: Stay low to the ground and maintain a rhythmic 4-point gait.
Station 05
Station 5: Burpee Broad Jump
Spec/Rep: 80m (8x10m)
Target Muscles: Chest, Legs, Cardio
Pro Tip: Chest must touch the floor on every rep before jumping explosively forward.
Station 06
Station 6: Tire Flip
Spec/Rep: 10 flips
Target Muscles: Posterior Chain, Traps
Pro Tip: Lift from hips and knees rather than bending your back.
Station 07
Station 7: Farmer's Carry
Spec/Rep: 100m
Target Muscles: Grip, Upper Back, Core
Pro Tip: Stand tall, pull shoulders back, and take fast short strides.
Station 08
Station 8: Wall Ball Shots
Spec/Rep: 30 reps
Target Muscles: Legs, Shoulders, Core
Pro Tip: Squat below parallel before driving up and catching on the rebound.
Station 09
Station 9: Low Mud Crawl
Spec/Rep: 30m
Target Muscles: Core, Deltoids, Grit
Pro Tip: Keep elbows close to your torso and crawl underneath obstacle netting.
Station 010
Station 10: 20ft Net Trap
Spec/Rep: 1 ascent
Target Muscles: Full Body, Mental Grit
Pro Tip: Use foot hooks to maintain steady climbing balance.
Station 011
Station 11: Ice Pool Slide
Spec/Rep: 10m wade
Target Muscles: Mindset & Recovery
Pro Tip: Control your breath upon entry to settle the shock response.
FEATURED ATHLETIC WORKOUT ROUTINES
Level 1: Beginner
The Engine Builder
- • 400m Run
- • 15 Wall Balls
- • 20m Sled Push
- • 400m Run
- • 3 Rounds total
Level 2: Intermediate
Compromised Split
- • 800m Run
- • 50m Farmer Carry
- • 30 Burpee Broad Jumps
- • 800m Run
- • 4 Rounds total
Level 3: Elite
Full Stadium Race Sim
- • 8KM Continuous Run
- • All 11 Stations back-to-back
- • Target Time: Under 60 mins