WEDNESDAY ZONE

Week 3 (Norwegian 4x4)

4 minutes on / 3 minutes rest

Station 3

4-minute AMRAP

10/8 cal Echo Bike

10 Alt DB Hang Snatch 22.5/15

Station 4

4-minute AMRAP

12/10 cal Row

12 Russian KB Swings 24/20

Station 1

4-minute AMRAP

12/10 cal Ski Erg

6 Burpee Box Step Overs

Station 2

4-minute AMRAP

6 x 10m Shuttle Runs

12 Goblet Squats 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

Midline

2-3 sets

10 Disc Pikes

10/10 Side Plank Rotations

10-20 Sec Support Hold