Féroce Week 1: Workout 3


Hello friends, and welcome to the third workout of Féroce!


Complete five minutes of easy-paced cardio.

Prehab/Flow Session

Today we’re working your ankles, shoulders, and abs. Here, I’ll walk you through it:

Functional Fitness

Today is a very solid five rounds. Remember when you reach round four that it’s time to push hard through the finish.

5 rounds for time, of:

Finisher 1

Finish three sets each of:

  • 16 High Step-Ups
    • Do these with a 2-second negative
  • 10 Kick Backs
    • Complete with a 1-second hold at the end
  • Rest 60 seconds between sets.

Finisher 2

50 Cossack Squats


  • Catherine York

    December 3, 2019 at 6:21 pm

    How do we log our results?


    • Feroce Admin

      December 13, 2019 at 3:02 pm

      Hi Catherine, if keeping track of your scores is important to you then we recommend keeping a journal for your own reference.


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