THE FLOW
ENGINE TRACK is built in four distinct blocks - three main phases that test different qualities of your engine, followed by a finish that will push even the most resilient athletes. Each block has a purpose. Each transition is deliberate. This isn’t a random workout - it’s controlled testing.
Block One: Conditioning & Strength
The race starts fast. You open with 1.5 laps of running followed up by the SkiErg, then a 1 lap run straight into sandbag-to-shoulder and box jump overs. This block is designed to wake the system up. The sandbag spikes the heart rate early and forces you to work strength under fatigue, while the box jumps reward smooth movement and smart “you go, I go” transitions. Push too hard here and it will catch up with you later; pace it well and you set yourself up for a strong race.
Block Two: Power Out of the Corners
After 2 x 400m of running the bike demands explosive power and fast changeovers - short, sharp efforts where seconds matter. Overhead plate lunges and kettlebell farmers carries stretch teams over distance, testing stability, grip, and coordination. This block rewards teams who move in sync, communicate clearly, and keep the engine efficient under load.
Block Three: Hold Race Pace
The runs lead into the row where longer intervals, forcing sustained output with fewer chances to rest and less time to lose on slow changeovers. Then comes the only synchro movement of the race, and one that can define the outcome: 40 line burpees. This is the swing point. Teams can pull ahead, stall, or fall apart. Dumbbell snatches straight after test control, efficiency, and mental toughness when fatigue is at its loudest, and the finish line flag still feels miles away.
Block Four: Empty the Tank
The final block is short, but tough. The Air Bike strips the legs of anything left, before a final sprint to the finishing flag. This is where pure will power takes over. No tactics. No pacing. Just one last push down the track to the finish line.
ENGINE TRACK rewards athletes who can balance conditioning, strength, power, and teamwork under ongoing fatigue - and who can finish fast when it matters most.