A four-movement strength rotation: thrusters, cable bent-over rows, bench press, and stiff-leg deadlifts, each worked for 40 seconds with 20 seconds of rest before the next. Four rounds takes the circuit to 15:40, ending on the final set of deadlifts. The original ran on ARED, the device that simulates barbell loads with vacuum cylinders aboard the ISS.
Down here a single barbell covers every station, and dumbbells work just as well if you’d rather not change plates mid-round. Pick a load you can keep moving for the full 40 seconds — the short rests punish anything close to a max. As the weights go up, open the preset in the editor and add a warmup or an extra round to match.