Féroce Week 4: Workout 4


You’re back, you’re awesome, and you’re looking great! Who’s ready for day three? I am!


Complete five to ten minutes of easy-paced cardio.

Prehab/Flow Session

This is going to have a focus on your ankles, hamstrings, pecs, and abs. Here are some details:

Functional Fitness

This is similar to one of my favorite CrossFit workouts, Annie. It was named after the legendary athlete and coach Annie Sakamoto. We’re going to tweak it a bit, by adding some high knees and swapping the double-unders for classic jump roping:

50-40-30-20-10 of:

  • Jump Rope
  • Sit-Ups
  • High Knees

Finisher 1

Three sets of:

  • 20-Step Weighted Lunges
  • 60 Seconds of Farmer’s Carry (One Side)
  • 60 Seconds of Farmer’s Carry (Other Side)
  • Rest 60 Seconds

Finisher 2

Then, practice 20 light Turkish get-ups.

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