Table 1.
High-intensity functional training workouts for week 4
| Day | Monday | Wednesday | Friday |
|---|---|---|---|
| Workout | 2 rounds for time of | 3 rounds for max reps of | 10 rounds for time of |
| -7 muscle-ups | -1 minute right-arm | -8 burpees | |
| -30 mountain climbers | dumbbell power snatch | -30 bleacher step runs | |
| -3 overhead squats | -30 seconds rest | ||
| -6 front squats | -12 minutes front squats | ||
| -9 back squats | -30 seconds rest | ||
| -30 mountain climbers | -1 minute left-arm | ||
| -12 handstand pushups | dumbbell power snatch | ||
| -30 seconds rest | |||
| Range for time or reps | 9:42–18:36 | 65-174 reps | 16:32–23:16 |
| Modifications | -muscle-up transitions with knees on floor | -dumbbell weight (3.6-6.8 kg) | -stepping back (versus jumping) for burpees |
| -barbell weight (3.6-29.5 kg) | -barbell weight (6.8-43.1 kg) | -knee pushups for burpees | |
| -pike pushups using elastic band or feet on box for assistance | -repetitions (6 burpees and 15 bleacher steps) |