FRIDAY 260703
“THE FOUR HORSEMEN REVELUTION”
Evolution A – “Engine & Bodyweight”
3 minute AMRAP
10/8 Assault Bike Calories
1 Round of Cindy (5 Pull-ups – 10 Push-ups – 15 Squats)
Evolution B – “Row & Go”
3 minute AMRAP
10/8 Calorie Row
10 DB Thrusters 35/20
Evolution C – “The Chase”
For Time
500m Run
Evolution D – “Power Test”
3 minute AMRAP
Max Rep Power Clean (athlete chooses load)
Score = weight x reps
There will be approximately 3 minutes rest between each evolution.
This workout was last done on 251024 & 181025. This is a great way to end a great week of training.
Four separate battles, one relentless mindset. The clock gives you equal parts work and rest, so leave no doubt, no pacing, and no energy left in the tank.
Compare today’s effort to your effort on 251024
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Strength & Olympic Lifting
Week 4 of 4 – Deadlift Series
The De-load & PR Testing Block
Deadlift for new 1RM
The Strategy: Plan your lifts wisely. Suggested jumping strategy:
Set 1: 3 reps @ 50% (Warm-up)
Set 2: 2 reps @ 70% (Warm-up)
Set 3: 1 rep @ 85% (Last warm-up)
Set 4: 1 rep @ 95% (Confidence builder)
Perform 3–4 Max Effort Attempts:
Deadlift: Build to a New 1-Rep Max (1RM) for the day!
Note: Rest 3 to 4 full minutes between heavy single attempts. Safety and spinal integrity are paramount.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minutes long)
430PM – Workout of the Day