This page is a reference resource for coaches who choose to deliver BUILD: 6 Stations. It contains information about the format concept, available tools, industry best practices and standards. Nothing here is prescriptive — how you deliver your session is entirely your professional decision.
At a Glance
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Schedule Name | BUILD: Control Strength - 6 Stations |
Format Concept | BUILD: 6 Stations is designed to give members space to focus on load over six strength exercises with the intention of going heavier with confidence. |
Session Length | 45 minutes total |
Physiological Focus | Strength Building |
Member Experience Goal | Move with control, focus, and intent. 8 repetitions and slow pace for better form, heavier weights and lasting results. |
Timer Structure
The format timer is configured as follows should you choose to use it to guide the workout flow; it was created to mimic best practice in this sort of workout.
Element | Setting |
Stations | 6 |
Sets per Station | 3 |
Round of the room | 1 |
Work Interval | 40 seconds |
Rest Between Rounds | 40 seconds |
Transition Between Stations | 40 seconds |
Timer Flow
Members move through stations 1 → 6 in sequence, 1 times, completing 3 sets at each station before the timer signals a transition. The flow follows a circular pattern.
No recovery section.
Suggested Session Breakdown
Phase | Duration | Notes |
Warm-up / Intro | ~7 min | Timed — at your discretion |
Main Workout Block | ~24 min | Timer-driven |
Core Challenge | 90 Seconds | Timer-driven |
Cool-down | ~6 min | Timed — at your discretion |
Available Equipment
The following equipment is typically available at BEAT81 locations for this format. Availability may vary by studio — it's worth checking your specific location. You’re not obliged to use the equipment and are free to bring and use your own.
Commonly available:
Dumbbells
Kettlebells
Barbells + Plates
Steppers
Benches
Weight & Intensity Observations
Fitness industry standards show that customers responded well to medium to heavy loading on strength stations.
Example Workout
Below is one example of a workout. It's provided purely as a reference point.
Station | Exercise | Equipment | Domain |
1 | Suitcase Squat | Kettlebells | Knee Dominant |
2 | Bench Press | Benches + Dumbbells | Press |
3 | Deadlift | Barbell | Hinge |
4 | Bicep Curl | Pairs of Dumbells | Accessory |
5 | Side Lunge | Dumbell | Bilateral |
6 | Gorilla Row | Kettlebell | Pull |