Eleiko Program: Four Stations – Level 2

Designed for outdoor small group training (ideal for 4–8 participants), this 4-week program includes two sessions per week, incorporating interval-based training formats like AMRAP and EMOM for increased intensity and progression.
Training is performed entirely on the Eleiko Outdoor Four Stations rig and can be followed individually or in small groups.

Equipment Required

• 2 × Eleiko XF Barbells (Stations 1 & 3)
• Eleiko Weight Plates
• Eleiko Resistance Bands (Stations 2 & 4)
• Medicine Ball (Station 2)

Training Format

Each session includes two training blocks, with four stations per block. At each station:

If training in pairs:

• Partner A completes the prescribed reps while Partner B rests.
• Alternate continuously for 3–5 minutes AMRAP (as many rounds as possible).

If training solo:

• Follow an EMOM format: perform the prescribed reps every minute on the minute for 3–5 minutes.
• For example, complete 6 reps in 10 seconds, rest for the remaining 50 seconds, and repeat.

After each station block is completed:

• Rest 1–2 minutes before rotating to the next station.
• Rest 3–5 minutes between Training Blocks 1 and 2.

Progression Tips

• Adjust weight, resistance, or rep speed to align with individual ability.
• Vary your starting station each session for balanced adaptation across all movements.
  Begin each session with a 5–10 minute warm-up of full-body, dynamic movements.