How blocks, rounds and stations fit together

A station is one exercise — wall balls, a row, a kettlebell swing. Stations are grouped into a block, and a round is one complete pass through every block. Four stations across two blocks over three rounds means you work through all eight stations three times, twenty-four working intervals in total.

The reason this matters is that the same three numbers describe workouts that feel nothing alike. One block of eight stations for one round is a straight circuit. Two blocks of four for five rounds is dense interval work. Eight blocks of one station, one round each, is a race simulation with a long rest between efforts.

Work and rest are set per station and separately between blocks. Short station rest with long block rest gives you clusters of hard work with real recovery between them. Even rest throughout gives a steadier aerobic session. Changing only the rest, leaving every exercise identical, changes what the workout trains.