Station & Stride Intervals B — Loaded Lunge, Push, Slam Pattern
The second compromised-run session of the week, with heavier and more upper-body stations than Intervals A. Loaded lunge, a slam pattern and push-ups run back to back between run efforts. Doubles as the scored simulation.
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). Three minutes each. Hold the effort steady; the tracked number is the first 200 m off the block, not the last 200 m. Regression track: run the same duration as 60 s jog / 60 s walk on a treadmill and keep the block unchanged. 5 × 3:00 · rest 1 min | 5 | 3:00 | 1 min |
| 02 | Dumbbell Lunges Station 1 of the block, one set per round — five authored, the week's instruction says which are live. Moderate dumbbells, alternating forward lunge, continuous for the duration, then straight into the slam slot with no rest. Substitution ladder if the gym has more: sled push at matched duration, 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 |
| 03 | Burpee Station 2 of the block, one set per round — the slam-pattern slot. No wall-ball-style exercise exists in the library, so the burpee is the authored movement: swap in an overhead medicine-ball slam at matched duration if you have a ball, or a goblet squat driven to an overhead press if you have neither ball nor space. Then straight into the push-ups. 5 × 40s · rest 0s | 5 | 40s | 0s |
| 04 | Pushups Station 3 of the block, one set per round, then the transition and the run. Steady reps to a consistent depth; go to an incline on a bench rather than letting the hips sag. 5 × 1:00 · rest 20s | 5 | 1:00 | 20s |
| 05 | Bodyweight Reverse Lunge Cool-down finisher. 2 sets of 8 per leg, slow and controlled — this is range restoration, not another station. 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
Station block, short transition, run, repeat — time it from the last rep, not from when you feel ready. The app groups every run leg under one entry; do NOT run them back to back, take one after each block. Stations run continuously with no rest inside a block: RPE 7 in weeks 1-3, RPE 8 from week 4. IF a run leg falls more than 15% off the first THEN cut the next block by a third and finish the runs as written. No dumbbells: lunge bodyweight, slow the descent.
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 B — Loaded Lunge, Push, Slam Pattern template?
Station block, short transition, run, repeat — time it from the last rep, not from when you feel ready. 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 B — Loaded Lunge, Push, Slam Pattern, and how long does it take?
Station & Stride Intervals B — Loaded Lunge, Push, Slam Pattern runs 5 movements and about 22 working sets, roughly 51 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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.
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Aleks · Coach
Proposal — add weight