WEDNESDAY ZONE

Norwegian 4x4 — Week 6

Format: 4 rounds total

• 4:00 ON

• 1:00 OFF

• Aim to sustain high aerobic output without redlining too early

Station 3

34/24 Cal Echo Bike

Time Remaining:

Max DB Thrusters (22.5/15)

Station 4

400/300m Run

25m Sled Push

Time Remaining:

Max Walking Lunges 15/10

Station 1

750/600m SkiErg

Time Remaining:

Burpees 2 Ski Erg

Station 2

750/600m Row

Time Remaining:

Burpees Over Rower

Target RPE:

Minute 1 = 7.5/10

Minute 2–3 = 8.5/10

Final minute = 9–9.5/10

Primary Objective: Raise VO₂ max and lactate threshold under functional fatigue

Secondary Objective: HYROX-specific repeatability, pacing discipline, and compromised engine work

Goal:

Accumulate as much quality work as possible while staying aerobic enough to repeat across all four stations with minimal drop-off.