*I've taught this class 4 times now...to different groups of people in different parts of the country....and it KILLS me every time I do it. I've finished this workout every time I've done it, but only just before time is called. This version of "The Four" has been changed slightly; a few minor changes have made it even tougher. Expect a sprint to the finish; it's you vs. the clock!
Equip: Set of DBs (a: 25/20, i: 20/15, b: 15/10), KB (a: 70/53, i: 53/35, b: 35/18), Rower
WARM-UP:
*Active Stretch
-then:
1x Thru:
*200m Row
*200m Run
*20 x Air Squat
*20 x Push-Up
*20 x Lunge
"THE FOUR"
4 Rounds for Time (50:00 time cap):
(2 Rounds must be all rowing; 2 Rounds must be all running)
(set cones 11m apart (44m = 4 lengths; 33m = 3 lengths; 22m = 2 lengths; 11m = 1 length)
*400m Row or Run
*44m x DB Bear Crawl (Rx+: Fwd. there/ Bkwd. back)
*300m Row or Run
*33m x Forward Traveling Star Jump
*200m Row or Run
*22m x 1-Arm OH Walking KB Lunge (R arm there/ L arm back)
*100m Row or Run
*11m x alt. Pistol Walk (Rx+: Weighted (1 DB held goblet style))
NOTE: I taught this workout as a Conditioning class twice this morning, and only one person completed "The Four" within the 50:00 time limit each of those class periods. Do NOT feel bad if you can't finish this thing in time!...think of it more as a 50 Min. AMRAP.
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