4 on, 3 off

SUNDAY · SEP 20 · 28 MIN

4 on, 3 off

Four hard blocks with a real rest between them. Everyone works the same four minutes and gets through as many cycles as they get through, so it fits whatever shape you are in.

Warm up

10 minutes easy.

The work

4 rounds. 4 minutes on, 3 minutes easy.

In the 4 minutes:

Scaling

Pull ups stop most people. Band, jump to the top, or row under a table. Ball too heavy, use 14 lb or a dumbbell. Four rounds is the top end, start at two, and cut reps if a cycle will not fit in four minutes.

Notes

Keep cycling until the four minutes is up, then walk the three. On Thursday I did these at 20 lb on the ball and 45 lb hanging off the pull up bar.

Tell me what you thought of this week's standard, whether you held it, started it and quit, or there's something else on your mind. Just hit reply.

Whatever you got in today, that's enough. It all counts. See you on the next one.

The rest of the week lives in the Strava club.

Tony.