It’s only a 4k.

As promised, no 20′ “RPE” erg this week!

Warm Up

6 rounds, alternating (3 rounds each)

5 clap push up or push up

10 jump lunge

20 double under or single jump

Then, with the remaining time in class:

-4k (male), 3.5k (female) row, for time.



A1. 3×12 bulgarian split squat, weighted. (add 5-10# from last week); 90″ rest

A2. 3×8-12 ring dip, 90″ rest or a 40″ ring plank, followed by 5-8 ring push ups


9 comments on “It’s only a 4k.

Leave a Reply

Your email address will not be published. Required fields are marked *

Connect with Facebook

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Find Us