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Push the pace, but keep the same output across all 5 stations. Scale by using bodyweight only, lighter dumbbells, or a lower-impact option like step jacks or mountain climbers if you need to stay moving for all 40 seconds. Great for a busy day when you want a high-density sweat without a long setup. Inspired by today's trends — Cathe's September 2026 Workout Rotation • Cathe Friedrich.
Five-Station Burner
- Dumbbell Thruster @ 35lb 40s
- Burpee 40s
- Alternating Kettlebell Snatch @ 35lb 40s
- Box Jump Over 40s
- Renegade Row @ 25lb 40s
- Dumbbell Thruster @ 35lb 40s
- Burpee 40s
- Alternating Kettlebell Snatch @ 35lb 40s
- Box Jump Over 40s
- Renegade Row @ 25lb 40s
- Dumbbell Thruster @ 35lb 40s
- Burpee 40s
- Alternating Kettlebell Snatch @ 35lb 40s
- Box Jump Over 40s
- Renegade Row @ 25lb 40s
- Dumbbell Thruster @ 35lb 40s
- Burpee 40s
- Alternating Kettlebell Snatch @ 35lb 40s
- Box Jump Over 40s
- Renegade Row @ 25lb 40s
EQUIPMENT
dumbbellskettlebellbox
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