Station & Stride Intervals A — Lunge, Carry, Burpee
The first-timer's compromised-run session. Three to five rounds of a continuous station block straight into a run effort, so every run starts on legs that are already tired. Walking lunge, loaded carry, burpee.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Trail Running Walking One run effort AFTER each station block — these five sets are not run back to back. Five legs are authored so the program can reach five rounds; the week's instruction says how many are live (three at baseline). Four minutes each, RPE 6.5-7 at baseline. The first 200 m off the block is the tracked split: settle it, do not attack it. Regression track: run the same duration as 60 s jog / 60 s walk on a treadmill and keep the block unchanged. 5 × 4:00 · rest 1 min | 5 | 4:00 | 1 min |
| 02 | Bodyweight Walking Lunge Station 1 of the block, one set per round — five authored, the week's instruction says which are live. Continuous walking lunge, long steps, chest tall, then straight into the carry with no rest. Add dumbbells only once the run splits stop drifting. 5 × 1:00 · rest 0s | 5 | 1:00 | 0s |
| 03 | Suitcase Carry Station 2 of the block, one set per round. One heavy dumbbell, 30 s each hand, shoulders level, then straight into the burpee. Substitution ladder if the gym has more: sled drag over the same distance, else a farmer's-walk load you could not carry past 45 s, else treadmill walking at 8-10% incline pushing the pace. 5 × 1:00 · rest 0s | 5 | 1:00 | 0s |
| 04 | Burpee Station 3 of the block, one set per round, then the transition and the run. Steady rhythm, full stand at the top. No wall-ball-style exercise exists in the library — an overhead medicine-ball slam at matched duration is the direct substitute if you have a ball, and a goblet squat driven to an overhead press is the no-ball, no-space fallback. 5 × 40s · rest 20s | 5 | 40s | 20s |
| 05 | Dead Bug Two sets of 8 per side to finish. Ribs down, low back flat — this is the trunk position the carries want. 2 × 8 · rest 45s | 2 | 8 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is fixed: station block, transition, run, repeat. The app groups every run leg under one entry; do NOT run them back to back, take one leg after each block. Stations run continuously with no rest inside a block: RPE 7 in weeks 1-3, RPE 8 from week 4. Runs are re-settled, not sprinted. The week's instruction sets round count and block length. Carry ladder: sled push or drag, else a farmer's-walk load you could not carry past 45 s, else treadmill walking at 8-10% incline pushing the pace.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Station & Stride Intervals A — Lunge, Carry, Burpee template?
Order is fixed: station block, transition, run, repeat. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Station & Stride Intervals A — Lunge, Carry, Burpee, and how long does it take?
Station & Stride Intervals A — Lunge, Carry, Burpee runs 5 movements and about 22 working sets, roughly 57 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Lunge, Carry, Burpee version different?
Station & Stride Intervals A — Lunge, Carry, Burpee is the lunge, carry, burpee cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
iOS · Works offline
Aleks · Coach
Proposal — add weight