Hi all,

Welcome to the Fourth and final week of our hinging cycle! We’ll harken back to Week One on a couple of workouts, add in a repeat from 2024, and sprinkle some new stuff in, too!

Let’s get into it.

Day 1 

• Mobility / Range of Motion Development

  • Low Runners Lunge

  • World’s Greatest Stretch + Hamstring Stretch

  • Samson Stretch 

  • Inchworms + Push-up

• Warm-up - 5 minutes, continue to cycle through…

  • 6 Unweighted Good Mornings

  • 6 Tempo Push-ups with 5-second Hold at bottom.

  • 6 Single Leg Glute Bridges per side

  • 6 Adductor Rock Backs per side

• Strength:

  • 5 rounds, not for time. WEEK ONE REPEAT.

    • Bodyweight Only

      • 12 Band-only Deadlifts + :30 Inverted Plank Hold

      • 12 Push-ups (from knees / from toes / hand release)

      • 12 Tuck-ups

      • :30 Wall Sit

      • :30 Boat Pose (Tuck Hold)

    • DB Only

      • 8 Double DB Suitcase Deadlifts + :30 Double DB Farmer’s Carry

      • 8 Double DB Bench Press (3-second lower)

      • 12 V-ups

      • :45 Wall Sit

      • :30 Hollow Hold

    • Full Equipment

      • 8 Double DB/KB Suitcase Deadlifts + :30 Double DB/KB Farmer’s Carry

      • 6-8 Barbell Bench Press

      • 16 Jackknives (8 per side)

      • :30 Weighted Wall Sit

      • :30 Handstand Hold

    • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • Three Rounds for Time (30-20-10):

      • 30 Air Squats

      • 30 Double Leg Glute Bridges

      • 30 Plank Jacks

      • 20 Air Squats

      • 20…etc.

  • DB Only

    • Three Rounds for Time (30-20-10):

      • 30 Single DB Goblet Squats

      • 30 Single DB Swings

      • 30 Alternating Plank-ups (15 each direction)

      • 20 Single DB Goblet Squats

      • 20…etc.

  • Full Equipment

    • Three Rounds for Time (30-20-10):

      • 30 Double DB Front Squats

      • 30 Single KB Russian Swings

      • 30 Alternating Plank-ups (15 each direction)

      • 20 Double DB Front Squats

      • 20…etc.

  • Log time it took to complete all three rounds, adding weight and variation chosen in the notes.

• Recovery

  • Chest Opener on Foam Roller - 4 min.

  • Foam Roll Glutes - 2 min. per side

  • Lax Ball Smash Bottom of Foot - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Wide Legged Good Mornings 

  • Alternating Thread the Needle

  • Inchworms + Push-up

• Warm-up - 5 minutes, continue to cycle through…

  • 10 Light Double DB Front Squats

  • 10 Reverse Jackknives per side

  • 3 Tempo Forward Lunges per side (3 sec down/fast up)

• Capacity:

  • 2024 REPEAT. Last completed 4/1/2024. Complete all rounds and reps, resting between rounds as much as you need. Capped at 30 minutes

    • Bodyweight Only

      • Round 1:

        • 20 Unweighted Forward Lunges (per leg)

        • :30 Pike Hold (rest as needed)

      • Round 2:

        • 20 Unweighted Forward Lunges (per leg)

        • :30 Pike Hold (rest as needed)

      • Round 3:

        • 30 Unweighted Forward Lunges (per leg)

        • :45 Pike Hold (rest as needed)

      • Round 4:

        • 30 Unweighted Forward Lunges (per leg)

        • :45 Pike Hold (rest as needed)

      • Round 5:

        • 40 Unweighted Forward Lunges (per leg)

        • :60 Pike Hold (rest as needed)

    • DB Only

      • Round 1:

        • 10 Double DB Front Rack Forward Lunges (per leg)

        • 10 Double DB Push Press

      • Round 2:

        • 10 Double DB Front Rack Forward Lunges (per leg)

        • 10 Double DB Push Press

      • Round 3:

        • 15 Double DB Front Rack Forward Lunges (per leg)

        • 15 Double DB Push Press

      • Round 4:

        • 15 Double DB Front Rack Forward Lunges (per leg)

        • 15 Double DB Push Press

      • Round 5:

        • 20 Double DB Front Rack Forward Lunges (per leg)

        • 20 Double DB Push Press

    • Full Equipment

      • NOTE: 1 rep of the “Curtis P Complex” =

        • 1 Barbell Power Clean +

        • 1 Front Rack Forward Lunge per leg (with Barbell) +

        • 1 Barbell Push Press

      • Round 1: 10 reps of the “Curtis P Complex”

      • Round 2: 15 reps of the “Curtis P Complex”

      • Round 3: 20 reps of the “Curtis P Complex”

      • Round 4: 25 reps of the “Curtis P Complex”

      • Round 5: 30 reps of the “Curtis P Complex”

  • Log time it took to complete the workout (or how far you got before the 30 minutes were up). Add weights and variations chosen in the notes as well.

• Recovery

  • Child’s Pose with Thread the Needle - 2 min. per side

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Orb Roll Pec - 1 min. per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• Mobility / Range of Motion Development

  • Hamstring Stretch

  • Thread the Needle

  • Unweighted Windmills

  • Up Dog / Down Dog

• Warm-up - complete 4 rounds…

  • 6 Up Dog / Down Dog + Push-up

  • 10 Scapular Push-ups

  • :40 Jump Rope

  • 10 Light Double DB Front Squats OR :30 Deep Squat Hold

• Strength:

  • 5 rounds, in 15 minutes

    • Bodyweight Only

      • Unweighted Bulgarian Split Squats in the following rep scheme (reps are all PER LEG). Add a 5-second hold at the bottom of the rep.

        • 6-6-5-5-4

      • Push-up + Mountain Climber (Left + Right) in the following rep scheme

        • 12-12-10-10-8

    • DB Only

      • Single DB Goblet Bulgarian Split Squats in the following rep scheme (reps are all PER LEG). Add a 3-second hold at the bottom of the rep.

        • 6-6-5-5-4

      •  Double DB Push Press in the following rep scheme

        • 12-12-10-10-8

    • Full Equipment

      • Double DB Suitcase Bulgarian Split Squats in the following rep scheme (reps are all PER LEG). Add a 2-second hold at the bottom of the rep.

        • 6-6-5-5-4

      • Complex of: 1 Double DB Push Press + 1 Double DB Push Jerk, in the following rep scheme

        • 6-6-5-5-4

  • Log weights and variations completed successfully (and unbroken) across all rounds.

• MetCon:

  • Bodyweight Only

    • Five Rounds for Time. Reps on split squats and push-ups ascend each round (9-12-15-18-21)

      • :30 Hand Plank

      • Split Squats (Per Leg)

      • Push-ups (from knees / from toes / hand release)

  • DB Only

    • Five Rounds for Time. Reps on thrusters and push-ups ascend each round (9-12-15-18-21)

      • :45 Forearm Plank or 5 Wall Walks

      • Light Double DB Thrusters

      • Push-ups (from knees / from toes / hand release)

  • Full Equipment

    • Five Rounds for Time. Reps on thrusters and push-ups ascend each round (9-12-15-18-21)

      • 5 Wall Walks

      • Double DB Thrusters

      • Push-ups (from knees / from toes / hand release)

  • Log time it took to complete all rounds and reps. Denoting variations and weights chosen in the notes

• Recovery

  • Orb Roll Hamstrings - 1 min. per side

  • Orb Roll Hips - 1 min. per side

  • Orb Roll VMO + IT Band - 1 min. per side

  • T-spine Smash with LAX Ball - 1 min. per side

Day 5

• Mobility / Range of Motion Development

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

  • Adductor Rock Backs

  • Inchworms + Push-up

• Warm-up - 6 minutes, continue to cycle through…

  • 5 Wide Legged Good Mornings 

  • 5 Active Straight Leg Raise per side

  • 10 Plank-ups (forearm plank to hand plank and back down = 1)

  • 10 Tuck-ups

• Strength:

  • 6 rounds, in 15 minutes. REPEAT FROM WEEK ONE. Push the weight this week.

    • Bodyweight Only

      • 10 Single Leg Glute Bridges (per side)

      • 10 Plank Hip Taps (per side)

    • DB Only

      • 20 Heavy Single DB Swings

      • 15 Plank Hip Taps (per side)

    • Full Equipment

      • 20 Heavy Single KB Russian Swings

      • 20 Plank Hip Taps (per side)

  • Log heaviest weights and variations completed successfully (and unbroken) across movements.

• MetCon:

  • Bodyweight Only

    • AMRAP12 (As Many Rounds and Reps as Possible in 12 Minutes)

      • 50 Jump Rope Reps

      • 30 Unweighted Reverse Lunges (15 per leg)

      • 10 Burpees (half burpees / full burpees are both OK)

  • DB Only

    • AMRAP12 (As Many Rounds and Reps as Possible in 12 Minutes)

      • 50 Jump Rope (Singles / Double Unders are both OK)

      • 30 Single DB Goblet Reverse Lunges (15 per leg)

      • 10 Burpees (full burpees)

  • Full Equipment

    • AMRAP12 (As Many Rounds and Reps as Possible in 12 Minutes)

      • 50 Jump Rope Double Unders

      • 30 Sandbag Walking Lunges (15 per leg)

      • 10 Burpees (full burpees / strict burpees are both OK)

  • Log total rounds and reps completed in allotted time, denoting variations chosen in the notes.

• Recovery

  • Trap Smash with LAX ball - 2 min. per side

  • 90/90 Stretch - :60 internal + :60 external PER SIDE - total 4 min

Day 6

• Mobility / Range of Motion Development

  • Banded Curl + Press

  • Deep Squat + Arm Rotation

  • Reverse Snow Angels

  • Samson Stretch 

• Warm-up - 5 minutes, continue to cycle through…

  • 6 Wide Legged Good Mornings 

  • 8 Single DB Pull-throughs - 4 per side (or 12 Alternating Thread the Needle - 6 per side)

  • 10 Banded Pull Aparts

  • 12 Light Double DB Push Press (or 6 TEMPO Unweighted Strict Press)

• Long Workout Day! REPEAT FROM WEEK ONE. Meet or beat that score.

  • AMRAP24 (As Many Rounds and Reps as Possible in 24 Minutes)

    • Bodyweight Only

      • 16 Jumping Lunges (8 per side)

      • 12 Jumping Squats

      • 10 Tuck-ups

      • 12 Double Leg Glute Bridges

      • 16 Sit-ups

    • DB Only

      • 20 Double DB Front Rack Lunges (10 per leg)

      • 15 Single DB Goblet Squats

      • 10 Scissor Kicks with weight overhead (10 per leg)

      • 15 HEAVY Double DB Suitcase Deadlifts

      • 20 Sit-ups

    • Full Equipment

      • 20 calorie Echo Bike (12 or 15 cals are also OK)

      • 20 Single DB Squat Cleans (10 per arm)

      • 20 Toes-to-Bar

      • 20 Barbell Conventional Deadlifts

      • 20 Sit-ups

  • Log the number of rounds and reps completed in the allotted time, denoting variations and weights chosen in the notes.

• Recovery

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Wide Legs up the Wall - 5 min.

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!