Féroce Week 4: Workout 5


These are the dog days of week four. If you can survive this, you can survive anything. Go go go!


Complete five to ten minutes of easy-paced cardio.

Prehab/Flow Session

This is going to have a focus on your ankles, butt, and wrists. Here are some details:


Functional Fitness

10 minute amrap (as many reps as possible)

  • 10 Pull-Ups
  • 10 Dumbbell Squat Cleans
  • 10 Burpee Box Jumps

Finisher 1

For five minutes, alternating sides:

  • Kettlebell Press, into Lunge

Rest five minutes

Finisher 2

  • 50 bent over dumbbell flys

(ignore the text on the video!)


  • Delaney Rollins

    October 4, 2019 at 9:59 am

    10 rounds or AMRAP 10?


    • Camille Leblanc-Bazinet

      October 8, 2019 at 11:57 am

      10 rounds for time!


  • Molly Thomas

    November 30, 2019 at 7:19 am

    The movements in the description don’t exactly match those described in the video. Same with the time domain; one says 10 RFt and the other says 10 min Amrap.


    • Feroce Admin

      December 13, 2019 at 4:22 pm

      Hi Molly! The workout is a 10 minute AMRAP. 10 pull ups, 10 DB squat cleans & 10 no push-up burpee box jumps.


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