Today is all about linking movements under fatigue. Four stations, six rounds, no hiding. This brick is designed to sharpen your ability to transition from grind to run and back again.

Today's Session — BRICK × 6

  • 25M SLED PUSH
  • 25M SLED PULL
  • 400M RUN
  • 15 CAL SKIERG

How this format works

BRICK x 6 means you complete all four movements back-to-back as one continuous round, then repeat for six total rounds. One round looks like this: 25m sled push into 25m sled pull, straight into a 400m run, finishing with 15 calories on the SkiErg. Rest is optional and self-managed, but aim for 30-60 seconds between rounds if you need it. Track your split for each round and try to keep them close from round one to round six.

How to attack it

The sled work will spike your heart rate early, so the 400m run is where most athletes bleed time by pushing too hard on tired legs. Settle into a repeatable rhythm off the sled, jog the first 50m if you need to reset, then lock in cadence. On the SkiErg, drive with your hips and pull long rather than chopping short and fast. Breathe in a two-in, two-out pattern on the run and reset your breathing on the SkiErg before heading back to the sled.

Form cues

  • 400M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.

Scale it

Newer to this: Drop to 4 rounds and reduce the sled distance to 15m push, 15m pull with a lighter load. Cut the run to 200m and the SkiErg to 10 calories to keep the transitions sharp without breaking rhythm.

Want more: Add weight to the sled, extend to 8 rounds, or cap rest between rounds at 15 seconds. You can also bump the SkiErg to 20 calories to add more upper-body load under fatigue.

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Fuel the work: high-protein recipes with full macros at TryThisFuel.

Gear for this workout

  • Cross-training shoes$$Running plus burpees plus lifting in one workout — you want a stable trainer, not a soft running shoe.See options on Amazon →

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