Féroce Week 1: Workout 4


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 hips, ankles, and hamstrings. Here, I’ll walk you through it:

Functional Fitness

Fifteen minutes (as many rounds as possible) of:

Finisher 1

Finish three sets each of:

  • Max Banded Tricep Extension
  • 10 Bicep Curls
    • Take two seconds on the negatives
  • Rest 60 seconds between sets

Finisher 2

30 Turkish Get-Ups


  • Alexandra Kuepper

    July 27, 2019 at 12:22 am

    Is the functional fitness part supposed to be 4 rounds, five rounds, or a 15 minute amrap? It says all three in the description…


    • Ben Garves

      July 27, 2019 at 9:24 pm

      Hey Alexandra! Thank you for catching this. We’ve updated the site.


  • Troy Clausen

    September 14, 2019 at 8:30 pm

    On finisher 7, what type of bicep curls? Weight? Band? There is nothing in the video as a visual aid.


    • Camille Leblanc-Bazinet

      September 25, 2019 at 2:25 pm

      Use dumbbells for the bicep curls! If you don’t have dumbbells you can also use a band by standing on it. Hope that helps!


  • Rebecca Cisinsky

    January 17, 2020 at 11:30 am

    Are the Turkish get ups, alternating arms?


    • Camille Leblanc-Bazinet

      January 20, 2020 at 12:12 pm

      yes 🙂 or you can do half and half but yes they are


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