Type the equipment name, movement, or goal. These are coaching starting points, not official fixed conversions.
Conditioning
Rowing machine / RowErg
01ORIGINAL TRAINING PURPOSECyclical full-body conditioning with a strong leg drive and pulling component.
OPTIONS TO DISCUSSBike or run for a similar cardiovascular demand; SkiErg if available and compatible with the day’s intent.
What changes & how to decide +
What changesBike and run shift the muscle demand; SkiErg changes leg contribution. None preserves exact rowing mechanics.
Before you substituteMatch the intended work duration and effort using a coach-approved target; do not directly equate row meters or calories.
CHECK FIRSTIf the workout specifically tests rowing performance, another machine does not produce an RX rowing score.
ORIGINAL TRAINING PURPOSERepeatable upper-body-dominant cyclical pulling with trunk involvement.
OPTIONS TO DISCUSSRowErg for cyclical pulling with additional leg contribution; bands or cable pulls only when a coach intends a different, locally muscular task.
What changes & how to decide +
What changesRowing adds a pronounced leg drive; pulldowns are not equivalent to sustained erg conditioning.
Before you substituteSeek a time-and-effort target for an alternative erg. Avoid invented meter-to-meter or calorie-to-rep ratios.
CHECK FIRSTFor a competition-specific SkiErg event, use the designated machine unless the event permits alternatives.
Conditioning
Fan / air bike
03ORIGINAL TRAINING PURPOSEWhole-body cyclical output with a combined push-pull and pedaling demand.
OPTIONS TO DISCUSSBikeErg, indoor cycling, or another approved cardio machine; run when the original objective is primarily cardiovascular.
What changes & how to decide +
What changesBikeErg typically changes upper-body participation; running adds impact and different muscular fatigue.
Before you substituteUse approved intervals or time targets; do not automatically transfer calories between bike types.
CHECK FIRSTDifferent brands and models can display different calorie metrics.
ORIGINAL TRAINING PURPOSELeg-driven cyclical aerobic or interval conditioning.
OPTIONS TO DISCUSSAir bike, stationary bike, or running where appropriate.
What changes & how to decide +
What changesAn air bike recruits more upper body; running increases impact; stationary bikes differ in resistance and display metrics.
Before you substituteChoose effort and duration first; obtain approval for changes to calories, distance, or pacing.
CHECK FIRSTBike distance and calories are not automatically equivalent across machines.
Conditioning
Stationary bike
05ORIGINAL TRAINING PURPOSELow-impact cycling work for aerobic or interval conditioning.
OPTIONS TO DISCUSSBikeErg or fan bike if available; step-ups or walking only if the intended stimulus permits.
What changes & how to decide +
What changesDifferent bikes have different power measurements; step-ups add local muscular loading.
Before you substituteUse a time and sustainable effort target supplied or approved by a coach.
CHECK FIRSTA stationary bike reading is not a universal conversion standard.
ORIGINAL TRAINING PURPOSEIndoor running or walking on a repeatable surface.
OPTIONS TO DISCUSSOutdoor running on a safely measured route; indoor track; comparable time-based locomotion if distance cannot be measured.
What changes & how to decide +
What changesTerrain, inclines, weather, and pace-control differ.
Before you substituteKeep prescribed running distance only when the route is verified; otherwise seek an approved time/effort change.
CHECK FIRSTAvoid substituting a different cardio machine when the purpose is to test running itself.
ORIGINAL TRAINING PURPOSERhythm, coordination, elastic lower-leg loading, and potentially sustained heart-rate demand.
OPTIONS TO DISCUSSBorrow a rope, adjust its length, or use a coach-approved low-space substitute such as line hops when the goal is cyclical conditioning.
What changes & how to decide +
What changesLine hops do not reproduce rope timing or rope-skill practice.
Before you substituteAsk whether the session trains rope skill or conditioning before changing the task or count.
CHECK FIRSTIf skill development is the point, no-rope drills should be labeled as drills rather than completed double-unders.
Conditioning
Measured running route
08ORIGINAL TRAINING PURPOSEKnown-distance locomotion with pacing and repeated running mechanics.
OPTIONS TO DISCUSSTrack, treadmill, or carefully measured out-and-back.
What changes & how to decide +
What changesSharp turns and terrain affect pacing; a machine differs from road/track demands.
Before you substituteMaintain distance only with an accurately measured route; otherwise use a coach-approved time target.
CHECK FIRSTfull Sent scoring uses 10 m = 1 scoring rep for prescribed running distance, not as a generic cross-machine conversion.
Weights & implements
Barbell
09ORIGINAL TRAINING PURPOSELoaded squat, hinge, press, pull, or Olympic-lift pattern depending on the movement.
OPTIONS TO DISCUSSTwo dumbbells, kettlebells, or another safe implement for a related pattern.
What changes & how to decide +
What changesBilateral balance, grip, stability, cycling speed, and technique can change materially.
Before you substituteNever copy a barbell percentage or load directly to dumbbells. Seek exact substitute reps and loads.
CHECK FIRSTTechnical snatch / clean / jerk development may require the prescribed barbell; this is not an interchangeable tool.
Weights & implements
Bumper plates / load availability
10ORIGINAL TRAINING PURPOSESpecific external load intended to create a prescribed strength or conditioning challenge.
OPTIONS TO DISCUSSAvailable plate combinations, dumbbells, or a different bar only with a verified total and approved adjustment.
What changes & how to decide +
What changesEquipment weight, implement geometry, and drop safety vary.
Before you substituteCalculate actual total load; do not guess or silently shift prescribed percentage.
CHECK FIRSTA different load can alter the day’s planned stimulus and scoring classification.
Weights & implements
Dumbbells
11ORIGINAL TRAINING PURPOSEIndependent unilateral or bilateral loaded movement, stabilization, and grip demand.
OPTIONS TO DISCUSSKettlebells, sandbag, or barbell when the movement and training goal permit.
What changes & how to decide +
What changesHandle, load position, range of motion, and bilateral independence change.
Before you substituteDo not assume a pair of dumbbells converts directly to one barbell or kettlebell weight.
CHECK FIRSTSome prescribed dumbbell gymnastics-style skills cannot be recreated by swapping implements.
Weights & implements
Kettlebell
12ORIGINAL TRAINING PURPOSEOffset grip and load, swings, carries, squats, or unilateral strength work.
OPTIONS TO DISCUSSDumbbell or sandbag for selected patterns, depending on the objective.
What changes & how to decide +
What changesSwing mechanics, rack position, grip, and center of mass are different.
Before you substituteUse a movement-specific approved alternative, not a universal kilogram conversion.
CHECK FIRSTNever improvise overhead ballistic work with unstable or unsuitable objects.
Weights & implements
Sandbag
13ORIGINAL TRAINING PURPOSEAwkward-object carries, shouldering, or loaded movement with changing center of mass.
OPTIONS TO DISCUSSSecure weighted duffel, medicine ball, or farmer carry only when approved for the intended challenge.
What changes & how to decide +
What changesA rigid object or balanced load loses the bag’s shifting and hugging demands.
Before you substituteCoach determines load, distance, and repetitions for any swap.
CHECK FIRSTfull Sent’s 10 m = 1 scoring rep for programmed sandbag carries does not assign reps to another carry.
Weights & implements
Medicine ball
14ORIGINAL TRAINING PURPOSEThrowing, squatting, bracing, or holding a manageable external load.
OPTIONS TO DISCUSSAnother properly weighted training ball for the same task; dumbbell/goblet movement if throws are not part of the intent.
What changes & how to decide +
What changesA non-throwing substitute changes accuracy, trajectory, speed, and catch requirements.
Before you substituteUse coach-provided movement, load, and target changes.
CHECK FIRSTNever throw a dumbbell or a non-rated object at a wall or person.
Weights & implements
Wall-ball target
15ORIGINAL TRAINING PURPOSEReliable throw height and ball contact point for wall-ball repetitions.
OPTIONS TO DISCUSSA safe approved wall target at the exact intended height, where the facility allows throwing.
What changes & how to decide +
What changesRemoving a target or switching to thrusters removes the ball trajectory and targeting element.
Before you substituteConfirm the movement standard and safe target surface before beginning.
CHECK FIRSTDo not call an untargeted throw an RX wall-ball rep if a target is prescribed.
Weights & implements
Weighted vest
16ORIGINAL TRAINING PURPOSEDistributed additional bodyweight for locomotion or gymnastics.
OPTIONS TO DISCUSSApproved external loading only if it is stable and appropriate, or coach-approved unweighted work.
What changes & how to decide +
What changesHand-held loads change movement mechanics and arm use; unweighted work lowers intensity.
Before you substituteAdjust volume and loading with a coach; do not guess equal total weight.
CHECK FIRSTAvoid DIY vests with loose weights or insecure straps.
Weights & implements
Farmer-carry handles
17ORIGINAL TRAINING PURPOSEBilateral grip- and trunk-intensive loaded carries.
OPTIONS TO DISCUSSHeavy dumbbells or kettlebells, held securely at the sides.
What changes & how to decide +
What changesHandle diameter, height, loading capacity, and walking posture differ.
Before you substituteSet approved total load, carry distance, and turns separately.
CHECK FIRSTDo not assume each hand’s load equals the weight on a single farmer handle.
Weights & implements
Heavy squat rack
18ORIGINAL TRAINING PURPOSEStable racking and controlled access to heavy back-squat / front-squat sets.
OPTIONS TO DISCUSSUse a properly rated alternate rack or change to an approved non-rack variation.
What changes & how to decide +
What changesGoblet squats and front-loaded patterns cannot deliver the same high-load barbell squat stimulus.
Before you substituteIf heavy barbell strength is the priority, ask for an approved replacement session.
CHECK FIRSTDo not clean maximal squat loads from the floor or improvise an unsafe rack.
Weights & implements
Lifting platform
19ORIGINAL TRAINING PURPOSEStable clear space for weightlifting with adequate floor protection.
OPTIONS TO DISCUSSAnother level, grippy, appropriately rated lifting area with authorized drop clearance.
What changes & how to decide +
What changesSome locations restrict drops or dynamic lifts; flooring impacts safety and performance.
Before you substituteChange technique, loading, or exercise only with an approved replacement.
CHECK FIRSTDo not drop weights where prohibited, even if bumper plates are available.
Gymnastics & stations
Pull-up bar
20ORIGINAL TRAINING PURPOSEFixed overhead support for hanging, pulling, swinging, and kipping movements.
OPTIONS TO DISCUSSA securely installed rated bar or rig; approved ring or horizontal row station only for pulling stimulus.
What changes & how to decide +
What changesRows cannot fully reproduce hanging, grip or kipping mechanics.
Before you substituteSkill-specific movements require an authorized modification, not simply an equipment swap.
CHECK FIRSTNever hang from doors, shelves, or untested fixtures.
Gymnastics & stations
Gymnastics rings
21ORIGINAL TRAINING PURPOSEFreely suspended support, pulling, transitions, or muscle-up development.
OPTIONS TO DISCUSSSafe fixed bars for selected pulls or dips, or an approved ring-free drill.
What changes & how to decide +
What changesA fixed bar removes ring instability and changes transition mechanics.
Before you substituteCoach must choose skill and repetition changes.
CHECK FIRSTRing muscle-ups are not the same movement as bar muscle-ups; do not treat scores as interchangeable.
Gymnastics & stations
Climbing rope
22ORIGINAL TRAINING PURPOSEVertical pulling, grip endurance, leg-lock technique and height-specific skill.
OPTIONS TO DISCUSSAnother rated climbing rope; approved hanging pull or rope-pull station for partial physical demand.
What changes & how to decide +
What changesPulling from the floor cannot replicate an ascent, descent, or rope-climb standard.
Before you substituteDo not convert rope-climb reps to pull-ups without the programmed modification.
CHECK FIRSTRope access requires suitable anchors, fall protection and competent supervision.
Gymnastics & stations
Plyometric box
23ORIGINAL TRAINING PURPOSERepeatable elevated surface for jumping, step-ups, or support.
OPTIONS TO DISCUSSA commercially rated step / box at an appropriate height and stability.
What changes & how to decide +
What changesDifferent heights change work; a bench may be unsafe for jumps.
Before you substituteMatch approved height and jumping or stepping prescription.
CHECK FIRSTAvoid stacking unstable plates, stools, or furniture as a jump surface.
Gymnastics & stations
GHD machine
24ORIGINAL TRAINING PURPOSESpecialized hip-extension, trunk-flexion, or posterior-chain work depending on exercise.
OPTIONS TO DISCUSSA coach-approved floor, bench, or controlled hip-extension alternative tailored to the exact movement.
What changes & how to decide +
What changesDifferent exercises change trunk leverage and muscular emphasis significantly.
Before you substituteDo not assign fixed GHD-sit-up rep equivalencies; volume should be individualized and progressed.
CHECK FIRSTGHD sit-ups can produce intense soreness and significant risk with excessive or unfamiliar volume.
Gymnastics & stations
AbMat
25ORIGINAL TRAINING PURPOSESupport surface and range-of-motion reference for some sit-up variations.
OPTIONS TO DISCUSSFirm exercise mat or a coach-approved floor-sit-up variation.
What changes & how to decide +
What changesRange of motion and trunk positioning can change.
Before you substituteIf movement standard specifies an AbMat, log the prescribed modification, not RX.
CHECK FIRSTA thick soft cushion can destabilize lumbar position; do not use an unsafe improvised support.
Gymnastics & stations
Handstand wall / practice surface
26ORIGINAL TRAINING PURPOSEControlled inverted body positioning, wall support, or kick-up practice.
OPTIONS TO DISCUSSClear, stable, approved wall space and appropriate flooring; alternatively a prescribed wall-free skill drill.
What changes & how to decide +
What changesUnsupported balance and other overhead exercises are not identical to a wall handstand.
Before you substituteTechnique work is a different prescription when a wall is mandatory.
CHECK FIRSTDo not kick up near windows, mirrors, people, or unstable surfaces.
Gymnastics & stations
Parallettes
27ORIGINAL TRAINING PURPOSEElevated hand support for L-sits, pressing, and balance skills.
OPTIONS TO DISCUSSRated dip bars or stable blocks only where their purpose and dimensions suit the movement.
What changes & how to decide +
What changesHeight, hand orientation and leverage may change; floor variations can be substantially harder.
Before you substituteConfirm movement and rep standard for the new setup.
CHECK FIRSTAvoid furniture or equipment that can slip or tip under bodyweight.
Gymnastics & stations
Resistance bands / assistance
28ORIGINAL TRAINING PURPOSEAdjustable support or resistance during prescribed drills.
OPTIONS TO DISCUSSAn appropriate band of known condition, a cable system, or a different coach-approved drill.
What changes & how to decide +
What changesBand tension varies greatly across length, color and manufacturer.
Before you substituteBand color is not a universal resistance prescription.
CHECK FIRSTCheck for tears and anchors; keep bands away from faces under high tension.
Space & specialty
Sled push lane
29ORIGINAL TRAINING PURPOSEHorizontal leg drive and trunk tension with friction-based resistance.
OPTIONS TO DISCUSSA properly loaded sled on another approved surface; substitute loaded walking or other work only if coach approves.
What changes & how to decide +
What changesFriction and surfaces dramatically affect difficulty; carries lack the exact horizontal drive.
Before you substituteNo universal sled distance or weight substitution exists.
CHECK FIRSTNever push sleds on unauthorized flooring or into pedestrian space.
Space & specialty
Sled pull / drag setup
30ORIGINAL TRAINING PURPOSESustained horizontal pulling or backward locomotion under tension.
OPTIONS TO DISCUSSSuitable rated sled and strap on permitted terrain; coach-approved cable pulls or backward loaded walking for a changed stimulus.
What changes & how to decide +
What changesA cable changes travel and lower-body demand; backward walking may remove pulling.
Before you substituteAsk for precise distance, duration and loading before substitution.
CHECK FIRSTInspect straps and anchors and keep bystanders outside the line of tension.
Space & specialty
Long carry lane
31ORIGINAL TRAINING PURPOSEContinuous loaded walking with turns, pacing, and grip demands.
OPTIONS TO DISCUSSSafely measured shorter shuttle with coach-approved turn count, or an available marked loop.
What changes & how to decide +
What changesMore turns can greatly increase effort and change pacing.
Before you substituteA prescribed total distance may be retained only if accurately measured and allowed.
CHECK FIRSTIf the movement is prescribed sandbag carry, the existing full Sent distance-rep rule remains specific to that task.
Space & specialty
Handstand-walk lane
32ORIGINAL TRAINING PURPOSEMeasured inverted locomotion with clear forward travel and safe exits.
OPTIONS TO DISCUSSA suitable marked indoor lane; if unavailable, an approved wall-based skill drill as a separate modification.
What changes & how to decide +
What changesWall holds or shoulder taps do not count as handstand-walk distance.
Before you substituteCoach must explicitly approve a separate skill prescription if travel cannot occur.
CHECK FIRSTfull Sent counts 5 feet = 1 scoring rep for prescribed handstand-walk distance only.
Space & specialty
Flat bench
33ORIGINAL TRAINING PURPOSEStable support for pressing, rows or step-based exercises, depending on the prescribed task.
OPTIONS TO DISCUSSA properly rated bench of similar geometry, or an approved floor variation.
What changes & how to decide +
What changesFloor press reduces lower range of motion; step-ups on a bench may be unsafe.
Before you substituteAsk for movement-specific set, rep, load and support changes.
CHECK FIRSTDo not repurpose flimsy chairs or benches as rated exercise equipment.
ORIGINAL TRAINING PURPOSEVery heavy supported carries with axial load and bracing.
OPTIONS TO DISCUSSSafe rated yoke at another facility; rack carries or farmer carries only as coach-approved alternative goals.
What changes & how to decide +
What changesLoad placement, balance, and trunk demands are different.
Before you substituteA lighter substitute is not a one-for-one yoke score or load.
CHECK FIRSTDo not improvise a yoke from an unsecured barbell.
Space & specialty
Workout clock / interval timer
35ORIGINAL TRAINING PURPOSEReliable timing for intervals, time caps, and pacing.
OPTIONS TO DISCUSSPhone timer with audible alerts, sport watch, or a compatible clock app.
What changes & how to decide +
What changesDisplay visibility and precision may differ, particularly in busy environments.
Before you substituteKeep the exact prescribed work/rest timing; verify stopwatch accuracy.
CHECK FIRSTEquipment convenience should not silently alter programmed interval length.
