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4k Definition - 6/7/23

“4k Definition”


Group Warm Up:

400m Row: 2 rounds

10 Prisoner Good Mornings

20 Sec Plank

40 Single Skips


Cardio Work: 4000m Bike D5 (10 min TC)

RXD+ (1:45/2:00 pace)

RXD (1:50/2:05 pace)

SCALED+ (2:00/2:15 pace)

SCALED (2:10/2:25 pace)


Strength Work: Barbell Cycling

(10 mins to establish complex max)

1 Deadlift

1 Hang Power Clean

1 Power Clean

1 Hang Power Clean

1 Deadlift


Group Finisher: 6 sets

200m Row / 30 secs Rest

Score = Worst Row Time

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