Station 1
4-minute AMRAP
12/10 cal SkiErg
6 Burpee Box Step Overs
Station 2
4-minute AMRAP
6 x 10m Shuttle Runs
12 KB Swings 24/20
Stimulus. A hard aerobic capacity session with a little more muscular fatigue than Week 2.
The goal is to keep moving for the full 4 minutes without needing long breaks on the floor, dumbbell, or machine.
Goal. Find a pace that feels uncomfortable by minute 2, but still sustainable through minute 4.
Primary Objective. Improve repeatable aerobic power across mixed machines, running, and loaded movements.
Secondary Objective. Keep transitions tight and breathing controlled.
Target RPE. 8.5–9/10
